Broccoli And Potato Chowder from Healthy Diabetic Recipes

Broccoli And Potato Chowder Recipe

Recipe Ingredients:

1 can fat-free reduced-sodium chicken broth, (14 oz)
1 cup sliced leeks
1/2 cup cubed peeled potato
1/3 cup fresh corn kernels or frozen corn
1 can mild green chilies - (4 oz)
3/4 tsp paprika
1 1/2 cups broccoli florets
3/4 cup evaporated skimmed milk
2 tbsp all-purpose flour
Jalapeño pepper sauce, (optional)

Recipe Instructions:

In medium saucepan combine broth, leeks, potato, corn, chilies and paprika. Bring to a boil. Reduce heat and simmer, covered, 10 to 15 minutes or until vegetables are tender. Add broccoli; simmer 3 minutes.

Whisk milk into flour. Stir into vegetable mixture. Cook, stirring constantly, until soup comes to a boil and thickens slightly. Season to taste with pepper sauce, if desired.

This recipe yields 2 servings.

Exchanges Per Serving: 2 Starch, 1/2 Milk, 3 Vegetable.

Nutrition Facts: Calories 280; Calories from Fat 3%; Total Fat 1g; Saturated Fat 1g; Protein 19g; Carbohydrates 51g; Cholesterol 3mg; Sodium 311mg; Dietary Fiber 5g.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-07-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 2

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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