Potato and White Bean Chowder
Recipe from Diabetic Living

The addition of beans to a classic potato chowder boosts the protein, escalating this creamy soup from a side dish to the main dish. A chopped carrot and your favorite herb provide extra flavor and flecks of color.


Potato and White Bean Chowder

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Ingredients
  •  
    Nonstick cooking spray
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  • 1/4  cup
    sliced green onions
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  • 1  tablespoon
    snipped fresh herb (such as oregano, basil, and/or parsley) or 1/2 teaspoon dried Italian seasoning, crushed
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  • 2  cloves
    garlic, minced
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  • 1  cup
    water
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  • 1  medium
    potato, peeled and chopped (1 cup)
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  • 1/2  cup
    chopped carrot
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  • 1/4  teaspoon
    salt
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  • 1/8  teaspoon
    coarsely ground black pepper
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  • 1  cup
    fat-free milk
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  • 1  tablespoon
    all-purpose flour
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  • 1/2  of a 15-ounce can (3/4 cup)
    white kidney (cannellini) beans, rinsed and drained
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  •  
    Ground nutmeg
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Directions
1.
Coat an unheated nonstick medium saucepan with nonstick cooking spray. Preheat over medium heat. Add green onions, dried Italian seasoning (if using), and garlic to hot saucepan. Cook until green onions are tender. Add the water, potato, carrot, salt, and pepper. Bring to boiling; reduce heat. Cover and simmer about 12 minutes or until potato and carrot are tender. Do not drain. Slightly mash potato and carrot with a fork or potato masher.
2.
In a screw-top jar combine milk and flour; cover and shake well. Stir milk mixture into potato mixture. Cook and stir until thickened and bubbly. Stir in fresh herb (if using) and beans. Cook and stir for 1 minute more. Sprinkle individual servings with nutmeg. Makes 2 servings.
Nutrition information
Calories 236, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 2 mg, Sodium 380 mg, Carbohydrate 46 g, Fiber 7 g, Protein 14 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable .5, Starch 2.5, Milk .5. Percent Daily Values are based on a 2,000 calorie diet
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