Spray nonstick Dutch oven or large saucepan with nonstick cooking spray. Heat over medium heat until hot. Add chicken, onion and garlic; cook 4-6 minutes or until onion is tender, stirring occasionally. Stir in broth, basil and salt. Bring to a boil. Add rotini; cook over medium-high heat for 8 minutes, stirring occasionally. Meanwhile, place frozen vegetables in colander or strainer; rinse with warm water until thawed. Drain well. In small bowl, combine 1 cup of the milk and flour; blend well. Stir vegetables, milk mixture, remaining 3 cups milk and bell pepper into rotini mixture. Bring just to a boil, stirring frequently. Reduce heat to medium; cook 3-5 minutes or until soup thickens and vegetables and pasta are tender, stirring occasionally. To serve, ladle chowder into 6 individual soup bowls. Sprinkle each with cheese. Makes 6 servings--270 calories--35 calories from fat--4 grams fat. Recipe By : Fast & Healthy Sept-Oct 96 Posted to EAT-L Digest 26 November 96 Date: Mon, 25 Nov 1996 12:06:24 PST From: Laurie R Wise
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|Serving Size: 1 Serving (689g)|
|Recipe Makes: 6 Servings|
|Calories from Fat: 98 (18%)|
|Amt Per Serving||% DV|
|Total Fat 10.9g||14 %|
|Saturated Fat 3g||15 %|
|Monounsaturated Fat 3.1g|
|Polyunsanturated Fat 2.5g|
|Cholesterol 236.9mg||73 %|
|Sodium 558.1mg||19 %|
|Potassium 1355.2mg||36 %|
|Total Carbohydrate 26.2g||8 %|
|Dietary Fiber 0.8g||3 %|
|Sugars, other 25.4g|
|Protein 83g||119 %|
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Calories per serving: 554
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