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Potato And White Bean Chowder Recipe

Potato And White Bean Chowder Recipe

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Ingredients

Count

Nutrition

149

Calories

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Ingredients:

Serving

cooking spray
1/4 cup scallion ( green onions)
1 tbsp basil, fresh
2 clove garlic, minced
1 cup water
1 medium potato
1/2 cup carrots
1/4 tsp salt
1/8 tsp pepper, black ground
1 cup milk , fat-free
1 tbsp flour , all-purpose
1/2 can beans , white kidney

Directions:

Coat an unheated nonstick medium saucepan with nonstick cooking spray. Preheat over medium heat. Add green onions, dried Italian seasoning (if using), and garlic to hot saucepan.
Cook until green onions are tender.
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.
In a screw-top jar combine milk and flour; cover and shake well.
Stir milk mixture into potato mixture. Cook and stir until thickened
And bubbly. Stir in fresh herb (if using) and beans.
Cook and stir for 1 minute more.
Serves 2 to 4
Sprinkle individual servings with nutmeg.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	149.42 Kcal (626 kJ)
Calories from fat	9.09 Kcal
		% Daily Value*
Total Fat	1.01g	2%
Cholesterol	2.45mg	1%
Sodium	509.27mg	21%
Potassium	574.21mg	12%
Total Carbs	28.99g	10%
Sugars	10.61g	42%
Dietary Fiber	3.93g	16%
Protein	6.37g	13%
Vitamin C	6.8mg	11%
Vitamin A	1mg	32%
Iron	1.2mg	7%
Calcium	222.8mg	22%

Amount Per 100 g
Calories	41.15 Kcal (172 kJ)
Calories from fat	2.5 Kcal
		% Daily Value*
Total Fat	0.28g	2%
Cholesterol	0.67mg	1%
Sodium	140.25mg	21%
Potassium	158.13mg	12%
Total Carbs	7.98g	10%
Sugars	2.92g	42%
Dietary Fiber	1.08g	16%
Protein	1.75g	13%
Vitamin C	1.9mg	11%
Vitamin A	0.3mg	32%
Iron	0.3mg	7%
Calcium	61.4mg	22%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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