Mushroom Chowder


cooking spray
1/2 c. cracked wheat
4 c. vegetable broth
1 c. chopped onion
2 cloves garlic, minced or pressed
1 c. shredded carrot
2-1/2 c. sliced fresh mushrooms
1 14-1/2-oz. can stewed tomatoes, undrained
2 c. chopped fresh spinach
2 T. fresh lemon juice


Coat a large saucepan with cooking spray; add cracked wheat. Cook until lightly browned, stirring constantly. Add broth; bring to a boil. Cover, reduce heat, and simmer 50 minutes or until wheat is tender. Coat a frying pan with cooking spray. Add onion and garlic; sauté until just clear. Add shredded carrots and mushrooms; sauté until tender. Stir mushroom mixture, tomatoes, spinach, and lemon juice into cracked wheat. Simmer 10 minutes or until heated through. Serve hot. Serves: 8 (1-cup servings).

Nutritional Information:

Calories per serving: 90; protein: 3.0 grams; carbohydrate: 17.8 grams; fat: 0.7 grams; cholesterol: 0 milligrams.