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Spring Chowder

Yield 8 servings (serving size: 1 cup)

Ingredients

  • 1 tablespoon margarine
  • 4 cups thinly sliced Vidalia or other sweet onion
  • 1 cup chopped carrot
  • 1 cup sliced celery
  • 1 cup chopped extra-lean ham
  • 3 cups chopped red potato (about 1 1/4 pounds)
  • 1 (10 1/2-ounce) can low-salt chicken broth
  • 1/4 cup all-purpose flour
  • 2 cups 2% low-fat milk
  • 1/4 cup chopped fresh sage
  • 1/2 teaspoon salt
  • 1/4 to 1/2 teaspoon pepper
  • 1/8 teaspoon ground nutmeg
  • 1/2 cup dry white wine
  • Sage sprigs (optional)

Nutrition Information

  • calories 179
  • caloriesfromfat 21 %
  • fat 4.2 g
  • satfat 1.5 g
  • monofat 1.6 g
  • polyfat 0.7 g
  • protein 9 g
  • carbohydrate 27.1 g
  • fiber 3.2 g
  • cholesterol 14 mg
  • iron 1.8 mg
  • sodium 444 mg
  • calcium 121 mg

How to Make It

  1. Melt margarine in a large Dutch oven over medium-high heat. Add onion, carrot, celery, and ham; sauté 10 minutes. Add potato and broth; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until potato is tender.

  2. Place flour in a bowl. Gradually add milk, stirring with a whisk until blended. Add milk mixture, sage, salt, pepper, and nutmeg to soup; cook over medium-low heat 2 minutes. Add wine; cook 10 minutes or until thick. Garnish with sage, if desired.