Stormy Weather Chowder

Stormy Weather Chowder

Some days just feel like soup days, so it’s good to have a recipe that you can make without much effort. This hearty (but not heavy) chowder can be on the table in less than 20 minutes. Our secret ingredient is the sweet potato, but other potatoes work just as well.

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Serves:  
4

Ingredients

  • 2 cups low-sodium chicken broth
  • 1½ cups broccoli, chopped
  • 1 large sweet potato, peeled and cubed
  • 1 cup mushrooms, sliced
  • 1 medium onion, chopped
  • 1 Tbsp olive oil
  • 2 Tbsps all-purpose flour
  • 2 cups low-fat milk
  • 1 15 oz. can whole-kernel corn, drained (or 1 cup frozen)
  • 1 cup green beans
  • 1 red bell pepper, chopped
  • 1 Tbsp basil
  • ½ tsp salt (optional)
  • Dash black pepper
 

Method

  1. In a large soup pot bring broth, broccoli and sweet potato to a boil. Reduce heat; cover and simmer for 5 minutes. Do not drain. Set aside uncovered.
  2. Meanwhile, in a large saucepan, heat olive oil, add mushrooms and onions, cook until tender, about 3 – 5 minutes.
  3. Whisk flour into milk and add all at once to mushroom mixture. Turn heat to low and stir with a whisk until bubbly.
  4. Pour mushroom mixture into soup pot with broccoli, broth and sweet potatoes.
  5. Add corn, green beans, red pepper and basil. Heat through, 2 – 3 minutes.
  6. Add salt and black pepper to taste.
Per serving: 211 calories, 12g protein, 34g carbohydrate, 5g fat (1g sat, 3g mono, 1g poly), 2mg cholesterol, 5g fiber, 414mg sodium (123mg without the optional salt)



Seasoned Cook
The green beans and red pepper add a pleasant crunchiness to this soup. Use whatever fresh vegetables may be in season. Experiment with the vegetables you have on hand. One ounce of low-fat cheddar cheese, used as a garnish, adds only 48 calories and 2 grams of fat.