Healthy Eating for Your Active Lifestyle

Greens & Rosemary Chowder

Recipe details

Servings: 4
Time: Under 1 hour

Made with milk, your favourite vegetables and a touch of rosemary, this chowder is nutritious, invigorating and comforting. When ready to serve, sprinkle generously with Monterey Jack and Cheddar cheeses. Do your kids really need to know how good it is for them?

Ingredients

  • 2 tbsp (30 mL) butter
  • 1 cup (250 mL) onion, diced
  • 1 cup (250 mL) leek, diced
  • 1 cup (250 mL) celery, diced
  • 1 cup (250 mL) carrots, diced
  • 1 1/2 tsp (7.5 mL) dried rosemary
  • 3 tbsp (45 mL) all-purpose flour
  • 6 cups (1.5 L) Milk, heated
  • 2 cups (500 mL) broccoli, diced
  • 3 cups (750 mL) baby spinach
  • 1/2 cup (125 mL) shredded Canadian Monterey Jack
  • 1/2 cup (125 mL) Canadian orange Cheddar, shredded

Salt and pepper, to taste

Directions

  1. In a heavy pot, melt butter over medium heat. Saute onions, leek, celery, carrots and rosemary, until onions are translucent.
  2. Stir in flour and saute for 2 minutes.
  3. Add milk slowly, stirring well. Add broccoli and simmer uncovered for 10 minutes, do not allow to boil. Add salt and pepper to taste.
  4. Add spinach, stir until wilted and serve.

Sprinkle each bowlful with cheese.




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Greens & Rosemary Chowder

Dairy Farmers of Canada

Nutrition Information

per serving

Calories 272
Protein 15 g
Carbohydrate 25 g
Fat 13 g
Fibre 2.9 g
Sodium 279 mg