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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   Cheesy Garden Chowder 


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Author: Message: Sorting Last Post on Top


ANNINSD
Posts: 5,800
7/13/08 8:00 P

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Cheesy Garden Chowder serves 4 (1 1/4 cup)
From: Fast, Cheap and Easy

2 cups (one 16 oz can) Healthy Request chicken Broth
1 cup frozen peas, thawed
1 cups frozen whole kernel corn, thawed
1/2 cup chopped onion
1 cup finely diced celery
1 cup shredded carrots
2/3 cup Carnation n/f dry milk powder
1 cup water
3 tabl. all purpose flour
3/4 cup (3 oz) shredded Kraft reduced fat Cheddar cheese
2 tsp. dried parsley flakes
1/8 tsp. black pepper

In a large saucepan, combine chicken broth, peas, corn, onion, celery and carrots. Bring mixture to a boil. Lower hat ad simmer for 15 min. or until vegetables are tender. In a covered jar, combine dry milk powder, water and flour. Shake well to blend. Pour milk mixture into vegetable mixture. Add cheddar cheese, parsley flakes and black pepper. mix well to combine. continue simmering for 5 min. or until mixture starts to thicken and cheese melts, stirring often.

HINT: Thaw peas and corn by placing in a colander and rinsing under hot water for one minute.

Each serving equals:
HE: 1 1/2 veg, 1 bread, 1 protein, 1/2 skim milk, 8 opt calories


211 cal, 3g fat, 15g protein, 31g carbo, 521mg sodium, 316mg calcium, 5g fiber

Diabetic: 1 veg, 1 starch, 1 meat, 1 skim milk


Ann in San Diego


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