Makes about 6, 1 cup servings.
| Amount (imperial) | Ingredients | Amount (metric) |
| 1 tbsp 1 small 1 cup ½ cup 1 cup 3 cups 1 cup Pinch Dash 1 cup ½ cup |
Vegetable oil Onion, chopped Carrots, diced Celery, diced Peeled potato, diced Low-sodium chicken or vegetable broth Hot milk (fresh or evaporated/canned) Cayenne pepper Salt and freshly ground black pepper Whole wheat croutons Shredded cheddar cheese |
15 mL 1 small 250 mL 125 mL 250 mL 750 mL 250 mL Pinch Dash 250 mL 125 mL |
Directions:
- In a large saucepan, heat oil over medium heat. Sauté onion, carrots, and celery until tender, about five minutes.
- Stir in potato. Add broth and bring to a boil.
- Reduce heat, cover, and simmer for 25 minutes or until vegetables are just soft.
- Stir in milk, cayenne pepper and salt and pepper to taste.
- Ladle into warmed bowls and garnish with croutons and cheese.
- Enjoy chowder with whole grain crackers or roll and a piece of fruit.
Reprinted with permission of Dietitians of Canada from Simply Great Food, published by Robert Rose Inc., 2007.