Root Vegetable Chowder
Recipe from Diabetic Living

Mix and match the amounts of parsnips, turnips, rutabagas, and carrots until you find the blend you like best for this low fat soup recipe.


Root Vegetable Chowder

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Ingredients
  •  
    Nonstick cooking spray
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  • 2 
    leeks, thinly sliced (2/3 cup)
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  • 2  cloves
    garlic, minced
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  • 1  small
    sweet potato, peeled and chopped (1 cup)
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  • 2  cups
    assorted chopped, peeled root vegetables (such as parsnips, turnips, rutabagas, and/or carrots)
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  • 1  14-ounce can
    reduced-sodium chicken broth
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  • 1  12-ounce can
    evaporated fat-free milk
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  • 1/4  teaspoon
    fennel seeds, crushed
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  • 1/8  teaspoon
    ground black pepper
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  •  
    Ground black pepper (optional)
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Directions
1.
Lightly coat an unheated medium saucepan with nonstick cooking spray. Preheat pan over medium heat. Add leeks and garlic; cook until tender. Add sweet potato, assorted root vegetables, and chicken broth. Bring to boiling; reduce heat. Cover and simmer about 20 minutes or until vegetables are tender.
2.
Remove from heat. Stir in evaporated milk, fennel seeds, and the 1/8 teaspoon pepper. Transfer to a 1-1/2- to 2-quart airtight storage container. Cover and chill overnight.
3.
To serve, transfer mixture to a medium saucepan. Heat through, but do not boil. Pack in four preheated* insulated thermal containers. Serve within 5 hours. If desired, sprinkle with additional pepper. Makes 4 servings.
4.
*Test Kitchen Tip: To preheat, pour boiling water into thermal containers. Let stand, covered, for 5 minutes. Drain and fill with hot soup.
Nutrition information
Calories 177, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 3 mg, Sodium 387 mg, Carbohydrate 34 g, Fiber 5 g, Protein 10 g. Exchanges: Vegetable 1, Starch 1, Milk 1. Percent Daily Values are based on a 2,000 calorie diet
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