Recipe created by 3-A-Day of Dairy
Servings: Six (6) Prep Time: 15 min. Cook Time: 20 min.
Ingredients
2 teaspoons vegetable oil
1 cup chopped onion
2 teaspoons minced garlic
2 (15-ounce) cans white cannelloni or Great Northern beans, drained
1 (4-ounce) can diced green chilies
1 cup frozen corn kernels
1/2 cup grated carrot
1/4 cup diced celery
1 cup low–sodium chicken broth
1 tablespoon ground cumin
2 teaspoons chili powder
1/2 teaspoon salt (optional)
2 cups fat-free or low-fat milk
1 tablespoon cornstarch
1 cup shredded reduced-fat Cheddar cheese, divided
4 tablespoons fresh chopped cilantro (optional)
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.
Nutrition Information
Calories: 270
Total Fat: 7 g
Saturated Fat: 3 g
Cholesterol: 15 mg
Sodium: 370 mg
Calcium: 30% Daily Value
Protein: 17 g
Carbohydrates: 38 g
Dietary Fiber: 8 g |
