Potato and White Bean Chowder

Name: Potato and White Bean Chowder
Yield: 2
Ingredients: Nonstick cooking spray; 1/4 cup sliced green onions; 1 tablespoon snipped fresh herb (such as oregano, basil, and/or parsley) or 1/2 teaspoon dried Italian seasoning, crushed; 2 cloves garlic, minced; 1 cup water; 1 medium potato, peeled and chopped (1 cup); 1/2 cup chopped carrot; 1/4 teaspoon salt; 1/8 teaspoon coarsely ground black pepper; 1 cup fat-free milk; 1 tablespoon all-purpose flour; 1/2 of a 15-ounce can (3/4 cup) white kidney (cannellini) beans, rinsed and drained; Ground nutmeg

Potato and White Bean Chowder was pinched from <a href="http://www.diabeticlivingonline.com/recipe/soups/potato-white-bean-chowder/" target="_blank">www.diabeticlivingonline.com.</a>

"The addition of beans to a classic potato chowder boosts the protein, escalating this creamy soup from a side dish to the main dish. A chopped carrot and your favorite herb provide extra flavor and flecks of color...."

INGREDIENTS

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Nonstick cooking spray

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1/4 cup sliced green onions

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1 tablespoon snipped fresh herb (such as oregano, basil, and/or parsley) or 1/2 teaspoon dried Italian seasoning, crushed

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2 cloves garlic, minced

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1 cup water

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1 medium potato, peeled and chopped (1 cup)

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1/2 cup chopped carrot

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1/4 teaspoon salt

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1/8 teaspoon coarsely ground black pepper

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1 cup fat-free milk

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1 tablespoon all-purpose flour

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1/2 of a 15-ounce can (3/4 cup) white kidney (cannellini) beans, rinsed and drained

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Ground nutmeg

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