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Easy Diabetic-Friendly Recipe For Potato and White Bean Chowder

Fast & Easy Dinner: Potato and White Bean Chowder

With a little help from the grocery store, you can have a piping hot bowl of healthy and delicious soup on your table in under a half an hour.

This recipe combines potatoes with carrots and white kidney beans. Although it calls for milk, it doesn't require full-fat milk, fat-free is fine.

It's hearty and vegetarian, plus any leftovers will make an excellent lunch tomorrow. To learn how to make it, read more.

Potato and White Bean Chowder

Potato and White Bean Chowder

Easy Diabetic-Friendly Recipe For Potato and White Bean Chowder 2009-11-09 17:53:57

Ingredients

Nonstick cooking spray
1/4 cup sliced green onions
1 tablespoon snipped fresh herb (such as oregano, basil, and/or parsley) or 1/2 teaspoon dried Italian seasoning, crushed
2 cloves garlic, minced
1 cup water
1 medium potato, peeled and chopped (1 cup)
1/2 cup chopped carrot
1/4 teaspoon salt
1/8 teaspoon coarsely ground black pepper
1 cup fat-free milk
1 tablespoon all-purpose flour
1/2 of a 15-ounce can (3/4 cup) white kidney (cannellini) beans, rinsed and drained
Ground nutmeg

Directions

  1. Coat an unheated nonstick medium saucepan with cooking spray. Preheat over medium heat.
  2. Add green onions, dried Italian seasoning (if using), and garlic to hot saucepan. Cook until green onions are tender.
  3. Add the water, potato, carrot, salt, and pepper. Bring to boiling; reduce heat. Cover and simmer about 12 minutes or until potato and carrot are tender. Do not drain. Slightly mash potato and carrot with a fork or potato masher.
  4. In a screw-top jar combine milk and flour; cover and shake well. Stir milk mixture into potato mixture.
  5. Cook and stir until thickened and bubbly. Stir in fresh herb (if using) and beans. Cook and stir for 1 minute more. Sprinkle individual servings with nutmeg.

Serves 2.

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