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VEGETABLE CHOWDER Makes: 2 Quarts (8
Servings) Source: The New Family Cookbook
for People with Diabetes http://diabeticgourmet.com/book_archive/details/26.shtml INGREDIENTS - 1 tablespoon olive oil - 3 medium zucchini (1 pound),
diced - 1/2 cup chopped onion - 2 tablespoons chopped fresh
parsley - 3 tablespoons all-purpose
flour - 2-1/2 cups homemade Vegetable
Broth, or canned reduced-sodium vegetable
broth - 1 teaspoon fresh lemon
juice - 1/2 teaspoon freshly ground
pepper - 1 cup frozen whole-kernel
corn, or 1 cup canned corn,
drained - One 16-ounce can diced tomatoes,
including juice - 1 tablespoon snipped fresh basil
leaves, or 1/2 teaspoon dried
basil - One 12 ounce can fat-free evaporated
milk - 1 cup (about 4 ounces) reduced-fat
cubed American or light processed
cheese DIRECTIONS Heat the olive oil in a large
saucepan. Add the zucchini, onion, and
parsley. Cook for about 6 minutes,
stirring occasionally. Add the flour and stir until
blended. Add the broth, lemon juice, and pepper. Stir
while heating to a boil. Add the corn, tomatoes with
liquid, and basil; bring to a boil, stirring to
prevent scorching. Add the evaporated milk and heat
just to boiling. Add the cheese; stir just until
melted. Do not boil. Nutritional Information Per
Serving: (1 cup) Calories: 141, Fat: 4 g,
Cholesterol: 7 mg, Sodium: 374 mg, Carbohydrate: 20 g, Dietary
Fiber: 2 g, Protein: 9 g Diabetic Exchanges: 1 Starch, 1
Vegetable, 1 Very Lean Meat When we are grateful for the good we already have, we attract more good into our life. On the other hand, when we are ungrateful, we tend to shut ourselves off from the good we might otherwise experience. Jesus Loves You! -Sylvia C. Lopez --~--~---------~--~----~------------~-------~--~----~ Access the Recipes And More list archives at: http://www.mail-archive.com/recipesandmore%40googlegroups.com/
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