 Dijon Veggie Chowder is rich and creamy without the use of cream or butter. Photo courtesy Turner Publishing Company.
January 2010 |
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Healthy Soup Recipes: Low Calorie Soup
Page 2: Dijon Veggie Chowder
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On The Menu:
Dijon Veggie Chowder
Creamy and rich—despite containing neither cream nor butter—this soup wards off winter with every spoonful. Don’t skip the addition of the Dijon mustard—it adds tremendous flavor and depth in one step.
Recipe yields 8 servings. Calories per serving: 142.
Ingredients
- 1 tablespoon olive oil
- 2 cups chopped onion
- 2 medium red bell peppers, seeded and diced
- 2 teaspoons dried basil
- 3 cloves garlic, minced
- 3 cups 1% lowfat milk
- 3 cups low-sodium chicken or vegetable broth
- 2 cups water
- 4 medium baking potatoes (about 2-½ pounds), peeled and
cut into ¾ inch cubes
- 1 16-ounce bag frozen white corn
- 1 tablespoon Dijon mustard
- 1 16-ounce bag frozen cut green beans
Preparation
- Heat the oil in a large saucepan set over medium heat. Add the onion, bell peppers and basil. Season with salt and pepper. Cook and stir 5 minutes.
- Add the garlic, milk, broth, water and potatoes. Bring to a boil, then reduce the heat and simmer, covered, until the potatoes are almost tender, about 8 minutes.
- Stir in the corn and simmer 2 minutes. With a slotted spoon, transfer 3 cups of the solids and 1 cup liquid to a blender. Add the mustard and puree until smooth.
- Return to the pot and add the green beans. Bring to a simmer, cooking 8 minutes or until the beans are tender. Season with salt and pepper to taste.
Continue To Page 3: Rice Congee Soup
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