Recipe

White Bean Chowder with Milk

April 09, 2016
makes 6 servings
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 cannellini 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)

Instructions

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.

White Bean Chowder with Milk

White Bean Chowder with Milk PT15M PT20M PT35M Serves 6
Nutrition facts: 270 calories, 7 grams fat
Ingredients: 2 teaspoons vegetable oil, 1 cup chopped onion, 2 teaspoons minced garlic, 2 (15-ounce) cans white cannellini 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),

nutritional facts

Per serving

Calories 270

Total Fat 7 g

Saturated Fat 3 g

Cholesterol 15 mg

Sodium 370 mg

Total Carbohydrate 38 g

Dietary Fiber 8 g

Protein 17 g

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