Artichoke Chowder

15 minutes Prep: 5 minutes Cook: 10 minutes

148 calories per serving view nutrition facts

5 servings suggest servings

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Ingredients

1	tablespoon	olive oil
1/2	cup	onions	chopped
1	cup	mushrooms	sliced
8	ounces	artichokes	canned, drained
2	cups	chicken broth
1/2	cup	green peas
4	tablespoons	flour, all-purpose
2	cups	milk, skim, evaporated
1	x	salt and black pepper	to taste

Directions

In a large saucepan heat the oil and sauté the onions. Add the mushrooms, artichokes, and broth. Cook about 5 minutes or until tender. Add the peas. Blend the flour into the evaporated milk and add to the mixture in the pan.

Cook for 5 to 7 minutes or until slightly thickened. Season to taste with salt and pepper.

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Nutrition Facts

Serving Size 227g

Amount per Serving

Calories 148 24% of calories from fat

	% Daily Value*
Total Fat 4.0g	6%
Saturated Fat 1.0g	4%
Trans Fat 0.0g
Cholesterol 5mg	2%
Sodium 241mg	10%
Total Carbohydrate 20.0g	7%
Dietary Fiber 3.0g	10%
Sugars 9.0g
Protein 9.0g	18%

Vitamin A	9%		Vitamin C	8%
Calcium	17%		Iron	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Meat Marinade

I really liked this marinade for beef steak (chuck steak is good) I found that refrigerating this with the meat in the sauce in a plastic sealed bag makes is easier to keep all sides covered. The flavor enhanced the longer it was refrigerated. I also used red wine vinegar, because it is better for the beef. thanks