Berens Market Recipes
https://www.berensmarket.com/Recipes/Detail/6429/White_Bean_Chowder_with_Milk
White Bean Chowder with Milk
A warm, wonderful low-fat alternative to chili.
Yield: Makes 6 servings
Preparation Time: 15 min; Cook Time: 20 min.
Ingredients
| 2 | teaspoons | vegetable oil | |
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| 1 | cup | chopped onion | |
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| 2 | teaspoons | minced garlic | |
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| 2 | cans | (15 oz. ea) white cannellini or Great Northern beans, drained | |
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| 1 | can | (4 oz.) diced green chilies | |
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| 1 | cup | frozen corn kernels | |
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| 1/2 | cup | grated carrot | |
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| 1/4 | cup | diced celery | |
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| 1 | cup | low sodium chicken broth | |
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| 1 | Tablespoon | ground cumin | |
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| 2 | teaspoons | chili powder | |
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| 1/2 | teaspoon | salt (optional) | |
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| 2 | cups | fat free or low fat milk | |
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| 1 | Tablespoon | cornstarch | |
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| 1 | cup | shredded reduced fat cheddar cheese, divided | |
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| 4 | Tablespoons | fresh chopped cilantro (optional) | |
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Nutrition Facts
Yield: Makes 6 servings
Approximate Nutrient Content per serving:
| Calories: | 270 | |
| Calories From Fat: | 63 | |
| Total Fat: | 7g | |
| Saturated Fat: | 3g | |
| Cholesterol: | 15mg | |
| Sodium: | 370mg | |
| Total Carbohydrates: | 38g | |
| Dietary Fiber: | 8g | |
| Protein: | 17g |
Calcium 30% daily value
Please Note: Nutritional values listed may vary from final results depending on actual measurements, products and brands used to prepare the recipe.
Directions:
In a large saucepan, stir together oil, onion and garlic over medium heat until onion is softened, about 5 minutes. Add 1 can of beans and mash into onion mixture with a potato masher or a slotted spoon (mixture will be chunky).
Stir in second can of beans, green chilies, corn, carrot, celery, chicken broth, cumin, chili powder and salt, if desired; bring mixture to a simmer.
Blend cornstarch into milk and stir into chowder; bring slowly to a boil, stirring frequently. Reduce heat and simmer 5 minutes, or until corn and celery are tender and mixture thickens.
Stir in 1 cup of the cheese just until melted.
Serve in individual bowls and top with fresh chopped cilantro, if desired.
Recipe Created By 3-A-Day Of Dairy
Photo and recipe compliments of The Midwest Dairy Association, www.midwestdairy.com
Please note that some ingredients and brands may not be available in every store.
Berens Market Recipes
https://www.berensmarket.com/Recipes/Detail/6429/White_Bean_Chowder_with_Milk
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