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SoupStew - Vegetable Chowder

Source of Recipe

from diabeticgourmet com


List of Ingredients

1 tbsp. Olive oil
3 med. diece zucchini, (1 pound)
1/2 c. chopped onion
2 tsp. dried parsley
3 tbsp. flour
2 1/2 c. homemade vegetable broth,
...or canned reduced sodium vegetable broth
1 tsp. fresh lemon juice
1/2 tsp. freshly ground pepper
1 c. frozen whole kernel corn,
...or 1 c. canned corn, drained
1 16oz. can diced tomatoes, including juice
1/2 tsp. dried basil
1 12oz. can fat free evaporated milk
1 c. reduced fat cubed American cheese, (about 4oz.)
...or light processed cheese


Recipe

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 and bring to a boil.
Add the corn, tomatoes, and basil and bring to a boil again, stirring to prevent scorching.
Add the evaporated milk and heat just to boiling.
Add the cheese; stir just until melted. Do not boil.
Makes 8 servings.

Nutritional info per 1 c. serving:
Calories: 141, Fat: 4g, Chol: 7mg, Sod: 374mg, Carb: 20g, Diet Fbr: 2g, Prot: 9g
Diabetic exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat