Stormy Weather Chowder
Serves 4+
2 cups low-sodium chicken
broth
1½ cups broccoli, chopped
1 large sweet potato, peeled and cubed
1 cup mushrooms, sliced
1 medium onion, chopped
1 tablespoon olive oil
2 tablespoons all-purpose flour
2 cups nonfat milk
1 15-ounce can whole kernel corn, drained
1 cup green beans
1 red bell pepper, chopped
1 tablespoon basil
½ teaspoon salt, optional
Dash black pepper
1. In a large soup pot bring
broth, broccoli, and sweet potato to boil. Reduce heat;
cover and simmer for 5 minutes. Do not drain. Set aside
uncovered.
2. Meanwhile, in a large saucepan, heat olive oil, add
mushrooms and onions, cook until tender, about 3-5 minutes.
3. Whisk flour into milk and add all at once to mushrooms.
Turn heat to low and stir with a whisk until bubbly.
4. Pour mushroom mixture into soup pot with broccoli, broth,
and sweet potato.
5. Add corn, green beans, red pepper, and basil. Heat
through 2-3 minutes. Add salt and black pepper to taste.
Per serving: 245 calories, 12
gm protein, 42 gm carbohydrate, 5 gm fat, 1 gm sat fat, 3 gm
mono fat, 2 mg cholesterol, 5 gm fiber, 503 mg sodium (253
mg without salt)
The green
beans and red pepper add a pleasant crunchiness to this
soup. Use whatever fresh vegetables may be in season.
Experiment with the vegetables you have on hand.
One ounce of
low-fat cheddar cheese adds only 48 calories and 2 grams of
fat.
