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 six 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.
Recipe makes 2-quarts Vegetable Chowder (8 servings).
Nutrition information per 1-cup serving:
Calories: 141
Total Fat: 4g
Saturated Fat: 1g
Cholesterol: 7mg
Sodium: 374mg
Carbohydrate: 20g
Fiber: 2g
Protein: 9g
Diabetic Exchange: 1 Starch, 1 Vegetable, 1 Very Lean Meat
