Mushroom, Tomato and Corn Chowder
Preparation Time: 10 Minutes
Cooking Time: 20 minutes
2 tbsp (25 mL) olive oil
1 lb (500g) sliced fresh mushrooms
2 cups (500 mL) chopped leeks (white part only) (about 1 large)
1 large potato, peeled and diced
2 cloves garlic, minced
1 tsp (5 mL ) each dried oregano and basil
1/4 tsp (1 mL ) crushed red pepper flakes
2 cups (500 mL) water
2 cups (500 mL) frozen or canned corn kernels
1 can (28oz/796mL) diced tomatoes
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
1/3 cup (75 mL) chopped parsley ( optional)
In large saucepan heat oil over medium heat; Add mushrooms, leeks, potato, garlic, oregano, basil and red pepper flakes; sauté about 5 minutes. Add water and corn; bring to boil and cover. Lower heat and simmer about 5 minutes or until vegetables are tender. Stir in tomatoes, salt and pepper. Bring to boil; lower heat to simmer for about 10 minutes or until hot. Stir in parsley if desired.
Makes 8 servings
Variation: Garnish with low fat grated mozzarella or Parmesan cheese.
Calories: 133, Protein: 3.6 g, Fat: 4.1 g, Carbohydrates: 23.7 g, Dietary Fibre: 3.4 g
For more delicious recipe ideas visit Mushrooms Canada at www.mushrooms.ca.
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