Turkey and Sweet Potato Chowder
Mashing the potatoes in this turkey and vegetable soup thickens it without adding carbs. Fat-free milk ensures low fat and low calories for this diabetic main dish.
Ingredients
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1 large potato, peeled if desired and chopped (about 1-1/2 cups)
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1 14-ounce can reduced-sodium chicken broth
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2 small ears frozen corn-on-the-cob, thawed, or 1 cup loose-pack frozen whole kernel corn
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12 ounces cooked turkey breast, cut into 1/2-inch cubes (about 2-1/4 cups)
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1-1/2 cups fat-free milk
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1 large sweet potato, peeled and cut into 3/4-inch cubes (about 1-1/2 cups)
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1/8 to 1/4 teaspoon ground black pepper
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1/4 cup coarsely snipped fresh flat-leaf parsley
Directions
1.
In a 3-quart saucepan, combine chopped potato and broth. Bring to boiling; reduce heat. Simmer, uncovered, about 12 minutes or until potato is tender, stirring occasionally. Remove from heat. Do not drain. Using a potato masher, mash potato until mixture is thickened and nearly smooth.
2.
If using corn-on-the-cob, cut the kernels from one of the ears of corn. Carefully cut the second ear of corn crosswise into 1/2-inch-thick slices.
3.
Stir corn, turkey, milk, sweet potato, and pepper into potato mixture in saucepan. Bring to boiling; reduce heat. Cover and cook for 12 to 15 minutes or until the sweet potato is tender.
4.
To serve, ladle chowder into bowls. Sprinkle with parsley. Makes 5 (1-1/3-cup) servings.
Nutrition information
Calories 216, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 44 mg, Sodium 271 mg, Carbohydrate 29 g, Fiber 4 g, Protein 23 g. Exchanges: Starch 2.
Percent Daily Values are based on a 2,000 calorie diet
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