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

PT15M PT20M PT35M Serves 6 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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