White Bean Chowder with Milk

Yield:
Makes 6 servings

Preparation Time:
15 min; Cook Time: 20 min.

A warm, wonderful low-fat alternative to chili.

Ingredients:

  1. 2 teaspoons vegetable oil
  2. 1 cup chopped onion
  3. 2 teaspoons minced garlic
  4. 2 cans (15 oz. ea) white cannellini or Great Northern beans, drained
  5. 1 can (4 oz.) diced green chilies
  6. 1 cup frozen corn kernels
  7. 1/2 cup grated carrot
  8. 1/4 cup diced celery
  9. 1 cup low sodium chicken broth
  10. 1 Tablespoon ground cumin
  11. 2 teaspoons chili powder
  12. 1/2 teaspoon salt (optional)
  13. 2 cups fat free or low fat milk
  14. 1 Tablespoon cornstarch
  15. 1 cup shredded reduced fat cheddar cheese, divided
  16. 4 Tablespoons fresh chopped cilantro (optional)
Directions:

In a large saucepan, stir together oil, onion and garlic over medium heat until onion is softened, about 5 minutes.  Add 1 can of beans and mash into onion mixture with a potato masher or a slotted spoon (mixture will be chunky).
 
Stir in second can of beans, green chilies, corn, carrot, celery, chicken broth, cumin, chili powder and salt, if desired; bring mixture to a simmer.  

Blend cornstarch into milk and stir into chowder; bring slowly to a boil, stirring frequently.  Reduce heat and simmer 5 minutes, or until corn and celery are tender and mixture thickens.  

Stir in 1 cup of the cheese just until melted.
 
Serve in individual bowls and top with fresh chopped cilantro, if desired.

Recipe Created By 3-A-Day Of Dairy

Photo and recipe compliments of The Midwest Dairy Association, www.midwestdairy.com


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