Light Turkey Chowder
/ carrington fields
NUTRITION INFORMATION PER SERVING
Serving Size
1 1/4c.
Calories
219
Protein
16g.
Carbohydrates
14g.
Total Fat
3g.
Cholesterol
13mg.
Potassium
102mg.
Sodium
25mg.
Phosphorus
119mg.
Sugar
0g.
INGREDIENTS
Olive Oil
1tsp.
Yellow Onion (Diced)
1med.
Stalk Celery (Diced)
1
Red Bell Pepper (Diced)
1
Garlic Cloves (Minced)
2
Diced Green Chiles
4oz.
Low-sodium Chicken Broth
3c.
Ground Pepper
1/4tsp.
All-purpose Flour
1/4c.
Skim Milk * (or Nepro)
2c.
Shredded Cooked Turkey
2 1/2c.
Shredded Cheddar Cheese
3/4c.
Cayenne Pepper
1/4tsp.
Green Onion (Thinly sliced))
2tbsp.
PREPARATION
1. Heat the olive oil in a large saucepan set over medium heat.
2. Add the onion, celery, red pepper and garlic and cook until the vegetables are beginning to soften, about 5 minutes.
3. Add the green chiles and cook for 1 minute.
4. Pour in the chicken broth, bring the mixture to a boil, then reduce heat and simmer for 10 minutes.
5. Add the corn and simmer for 3 minutes.
6. Place the flour in a medium bowl and slowly whisk in the milk until the mixture is smooth.
7. Slowly whisk the milk mixture into the soup, along with the salt and pepper. Cook, whisking frequently, until the soup is thickened, about 15 minutes.
8. Stir in the turkey (or chicken), Cheddar cheese and cayenne pepper. Stir until the cheese is melted.
9. Ladle into soup bowls, garnish with green onions and serve.
* - Quantity depends on your individual diet.
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Source: Cookin Canuck
