Potato and White Bean Chowder

By nurseliz

Ingredients

• Nonstick cooking spray
• 1/4 cup sliced green onions
• 1 tablespoon snipped fresh herb (such as oregano, basil, and/or parsley) or 1/2 teaspoon dried Italian seasoning, crushed
• 2 cloves garlic, minced
• 1 cup water
• 1 medium potato, peeled and chopped (1 cup)
• 1/2 cup chopped carrot
• 1/4 teaspoon salt
• 1/8 teaspoon coarsely ground black pepper
• 1 cup fat-free milk
• 1 tablespoon all-purpose flour
• 1/2 of a 15-ounce can (3/4 cup) white kidney (cannellini) beans, rinsed and drained
• Ground nutmeg

Details

Servings 2

Preparation

Step 1

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.

Nutrition Facts Per Serving:

Servings Per Recipe: 2
Calories: 236
Protein(gm): 14
Carbohydrate(gm): 46
Fat, total(gm): 1
Cholesterol(mg): 2
Dietary Fiber, total(gm): 7
Sodium(mg): 380
Diabetic Exchanges
Milk(d.e): 1
Vegetables(d.e): 1
Starch(d.e): 3