Diabetes Recipes

Vegetable Chowder

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Vegetable Chowder
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Nutrition Facts

Serving Size: 1/8 recipe

Makes: 8 Serving(s)


Amount Per Serving


Calories: 141


Total Fat: 4g


Saturated Fat: 1g


Cholesterol: 10mg


Sodium: 370mg


Total Carbohyrdates: 20g


Dietary Fiber: 2g


Protein: 9g


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About

Make this for: Dinner

Category: Soups & Stews

This Recipe Makes: 8 Serving(s)

Summary

Nutritious veggies! Zucchini, parsley, corn, seasoned with fresh basil and a grand finale of cubed cheese.

What you'll need

  • 1 tbsp. olive oil
  • 3 med zucchini, diced
  • 1/2 cup chopped onion
  • 2 tbsp. chopped fresh parsley
  • 3 tbsp. all-purpose flour
  • 2 1/2 cup homemade vegetable broth, or canned reduced-sodium vegetable broth
  • 1 tsp. fresh lemon juice
  • 1/2 tsp. freshly ground pepper
  • 1 cup frozen whole-kernel corn or 1 cup canned corn, drained
  • 1 can diced tomatoes, including juice (16-ounce)
  • 1 tbsp. snipped fresh basil leaves, or 1/2 teaspoon dried basil
  • 1 can fat-free evaporated milk (12 ounce)
  • 1 cup reduced-fat cubed American or light processed cheese

Instructions

  • Step 1
    Heat the olive oil in a large saucepan. Add the zucchini, onion, and parsley. Cook for about six minutes, stirring occasionally.
  • Step 2
    Add the flour and stir until blended. Add the broth, lemon juice, and pepper. Stir while heating to a boil.
  • Step 3
    Add the corn, tomatoes with liquid, and basil; bring to a boil, stirring to prevent scorching.
  • Step 4
    Add the evaporated milk and heat just to boiling. Add the cheese; stir just until melted. Do not boil.

Diabetic Exchanges

  • Starch: 1
  • Non-Starchy Vegetables: 1
  • Meats & Meat Substitutes: 1