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Summer Vegetable Chowder - Diet Lunch Version

<p>This season I jumped at the opportunity to whip up a batch of this soup, the second my first zucchini came in. It's light and full of fabulous vegetables so on days where I don't feel like a salad this is a great lunch with a great serving of vegetables.</p>
6 Servings Recipe By

Ingredients

  • 1 1/2 cups peel and chop Corn, On the Cob
  • 1 1/4 cups dice Onion
  • 1 1/2 cups dice Zucchini
  • 1 1/2 cups dice Squash, Yellow
  • 1/4 cups dice Carrot
  • 1 1/3 cups dice Celery
  • 1/4 teaspoons Cayenne Pepper
  • 1/4 teaspoons Paprika
  • 1/8 teaspoons Salt
  • 1/8 teaspoons Black Pepper
  • 6 cups Skim Milk
  • 6 cups chunk Red Potato
  • 2 whole Bay Leaf
  • 2/3 cups cook and dice Turkey Bacon

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = about 2 cups
  • 372 Calories
  • 7g Total Fat
  • 2g Sat Fat
  • 0g Trans Fat
  • 29mg Cholesterol
  • 496mg Sodium
  • 63g Total Carb
  • 8g Fiber
  • 19g Total Sugars (Includes 0g Added Sugars)
  • 19g Protein
  • 10 WW Freestyle

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

  1. Heat a Dutch oven or soup kettle over medium-high heat.
  2. Add about half the corn; saute until it starts to brown, then add onions, zucchini, yellow squash, carrot, and celery along with cayenne, paprika, salt, and pepper.
  3. Continue to saute until vegetables are tender, then add milk, potatoes, bay leaves, corn cobs, and remaining corn kernels.
  4. Bring to a simmer, reduce heat to medium-low.
  5. Continue to simmer, partially covered, until potatoes are tender, about 15 minutes.
  6. Check liquid; adding water for a thinner soup.
  7. Remove the cobs and bay leaves, taste and adjust seasoning, if necessary.
  8. Stir in crumbled turkey bacon.

Freeze For Later Cooking Directions

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. Heat a Dutch oven or soup kettle over medium-high heat.
  2. Add about half the corn; saute until it starts to brown, then add onions, zucchini, yellow squash, carrot, and celery along with cayenne, paprika, salt, and pepper.
  3. Continue to saute until vegetables are tender, then add milk, potatoes, bay leaves, corn cobs, and remaining corn kernels.
  4. Bring to a simmer, reduce heat to medium-low.
  5. Continue to simmer, partially covered, until potatoes are tender, about 15 minutes.
  6. Check liquid; adding water for a thinner soup.
  7. Remove the cobs and bay leaves, taste and adjust seasoning, if necessary.
  8. Stir in crumbled turkey bacon.
  9. Let cool.
  10. Divide among indicated number of freezer bags. Label and freeze.

Make From Frozen Serving Day Directions

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Thaw: In fridge
  2. Reheat in microwave for 1-2 minutes.

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