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White Bean Chowder with Milk

A warm, wonderful low-fat alternative to chili.

Yield: Makes 6 servings

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

Ingredients

2 teaspoons vegetable oil

1 cup chopped onion

2 teaspoons minced garlic

2 cans (15 oz. ea) white cannellini or Great Northern beans, drained

1 can (4 oz.) diced green chilies

1 cup frozen corn kernels

1/2 cup grated carrot

1/4 cup diced celery

1 cup low sodium chicken broth

1 Tablespoon ground cumin

2 teaspoons chili powder

1/2 teaspoon salt (optional)

2 cups fat free or low fat milk

1 Tablespoon cornstarch

1 cup shredded reduced fat cheddar cheese, divided

4 Tablespoons fresh chopped cilantro (optional)

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Nutrition Facts

Yield: Makes 6 servings

Approximate Nutrient Content per serving:

Calories: 270

Calories From Fat: 63

Total Fat: 7g

Saturated Fat: 3g

Cholesterol: 15mg

Sodium: 370mg

Total Carbohydrates: 38g

Dietary Fiber: 8g

Protein: 17g

Calcium 30% daily value

Please Note: Nutritional values listed may vary from final results depending on actual measurements, products and brands used to prepare the recipe.

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

Please note that some ingredients and brands may not be available in every store.

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