Some days just feel like soup days, so it’s good to have a recipe that you can make without much effort. This hearty (but not heavy) chowder can be on the table in less than 20 minutes. Our secret ingredient is the sweet potato, but other potatoes work just as well. Nonfat milk gives a creamy texture without the added calories. Serve with hearty grain roll and hard cheddar cheese wedge. Serves 4-6.

Recipe Ingredients

• 2 cups low-sodium chicken broth
• 1½ cups broccoli, chopped
• 1 large sweet potato, peeled and cubed
• 1 cup mushrooms, sliced
• 1 medium onion, chopped
• 1 tablespoon olive oil
• 2 tablespoons all-purpose flour
• 2 cups nonfat milk
• 1 15-ounce can whole kernel corn, drained
• 1 cup green beans
• 1 red bell pepper, chopped
• 1 tablespoon basil
• ½ teaspoon salt, optional
• Dash black pepper

Recipe Directions

1. In a large soup pot bring broth, broccoli, and sweet potato to boil. Reduce heat; cover and simmer for 5 minutes. Do not drain. Set aside uncovered.
2. Meanwhile, in a large saucepan, heat olive oil, add mushrooms and onions, cook until tender, about 3-5 minutes.
3. Whisk flour into milk and add all at once to mushrooms. Turn heat to low and stir with a whisk until bubbly.
4. Pour mushroom mixture into soup pot with broccoli, broth, and sweet potato.
5. Add corn, green beans, red pepper, and basil. Heat through 2-3 minutes. Add salt and black pepper to taste.

Per serving: 245 calories, 12 gm protein, 42 gm carbohydrate, 5 gm fat, 1 gm sat fat, 3 gm mono fat, 2 mg cholesterol, 5 gm fiber, 503 mg sodium (253 mg without salt)