Corn chowder
pstrongServes 9 /strong/p
h3Ingredients/h3
ul
li Nonstick cooking spray /li
li1 tsp olive oil /li
li2 carrots, finely diced /li
li1 small onion, finely diced /li
li1 jalopeño pepper, seeded and minced /li
li 3 14.5-oz cans fat-free, low-sodium chicken broth /li
li 6 cups frozen corn /li
li 1/2 tsp chili powder /li
li 1 12.3-oz box silken soft tofu /li
li 1/2 tsp salt (optional) /li
li 1/4 tsp ground black pepper /li
/ul
h3Preparation/h3
ol
li Coat a large soup pot with cooking spray. Add soil and heat over medium-high heat. Add carrots, celery, onion, jalopeño pepper and sauté for 4 minutes or until onion begins to turn clear. /li
li Add broth, corn, and chili powder and bring to a boil; reduce heat and simmer for 20 minutes. /li
li In a blender (or with an immersion blender), blend 1 quart of soup and tofu. Add back to soup and simmer for 2 minutes. Season with salt (optional) and pepper. /li
/ol
h3Nutrition Information/h3
ul
li140 Calories/li
li2.5 g Fat/li
li0 mg Cholesterol/li
li365 mg Sodium/li
li540 mg Potassium/li
li26 g Carbohydrate/li
li4 g Fiber/li
li6 g Sugar/li
li7 g Protein/li
li145 mg Phosphorus/li
/ul
h3Exchanges/h3
ul
li1 1/2 Starch /li
li 1 Vegetable /li
/ul
pciteSource: Healthy Calendar Diabetic Cooking, 2nd ed./cite/p
pPhoto by a href="https://flic.kr/p/nM79Wm"Tomatoes and friends/a/p
p class="small-note"In the event you find this recipe inappropriate for diabetics, please a href="http://www.informationaboutdiabetes.com/content/main/about-contact"contact us/a and we will review your suggestions./p
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