White Bean Chowder w/Milk
Makes 6 servings
Prep time: 15 minutes
Cook time: 20 minutes

Ingredients:

• 2 teaspoons vegetable oil
• 1 cup chopped onion
• 2 teaspoon minced garlic
• 2 (15-ounce) cans white cannellini or Great Northern beans, drained
• 1 (4-ounce) can diced green chilies
• 1 cup frozen corn kernels
• 2 cups grated carrot
• 4 cups diced celery
• 1 cup dry stuffing mix
• 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)

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.

• Calories: 270
• Total Fat: 7g
• Saturated Fat: 3g
• Cholesterol: 15mg
• Sodium: 370mg
• Calcium: 30% Daily Value
• Protein: 17g
• Carbohydrates: 38g
• Dietary Fiber: 8g