Vegetable Chowder: delicious, and easy on the budget

Several farmers markets are starting to open on a regular basis, which means I can settle into a steady rhythm of every-changing fresh produce. This chowder can be made from just about any veggies, even in the dead of winter. (Just remember, if you’re adding root vegetables, cut them small or extend the cooking time). It makes a great supper and a terrific lunch. Make sure to prepare the full recipe…none of it will go to waste.

Vegetable Chowder

Serves 8

1T good olive oil

2 medium zucchinis, about 1 pound, cut in large dice

images1/2 medium onion, cut in same-size diced

2T parsley, chopped

3T all-purpose flour

2 1/2C vegetable stock, low salt

1t fresh lemon juice

1/2t freshly ground black pepper

1C corn kernels, drained if canned

16oz fresh or canned diced tomatoes

1T fresh basil leaves, snipped or 1t dried

12oz can evaporated milk, low fat

1C of your favorite munchin’ cheese, shredded

Heat the oil in a large saucepan on medium heat then add zukes, onion, parsley and cook about 6 minutes, stirring now and then. Add the flour, stir until it’s well blended. Add stock, lemon juice and pepper, stir while bringing to a boil. Add corn, tomatoes with liquid and basil; bring to boil, stirring to prevent scorching.

Add evaporated milk, heat just to boiling. Add the cheese, stir until melted, but DO NOT BOIL. Serve.

Note: if you’re using fresh tomatoes, add 2T of water.  If you’re using canned tomatoes, see if you can find oven- or fire-roasted tomatoes. The change will give you a deeper flavor.  Also, if you’re using packaged veg stock, watch the salt content…some are more salty than you’d imagine.

Serve this with crusty rolls and a cold beer.

Source: The New Family Cookbook for People with Diabetes

Kent McDonald is a Certified Personal Chef, living and working in Phoenix, AZ. (c) All rights reserved. 2013

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