Recipe of the Month
Seafood Chowder Made Easy
From the Recipe Box of Marilyn Wadum
-2 cups chicken broth (boxed or from cubes)
-1 tablespoon reduced fat margarine
-1/2 cup finely chopped onion
-2 medium potatoes, peeled and diced into 1/2- inch cubes
-2 medium carrots, peeled and chopped fine
-1 pound fish fillets (tilapia or haddock), cut into 1-inch pieces
-1/4 teaspoon dried thyme, crushed
-1/4 teaspoon black pepper
-2 cups skim milk
1. Add chicken broth, margarine, onion, potatoes, carrots, fish, thyme and pepper to a large saucepan. Cover and bring broth to a boil over medium heat.
2. Reduce heat and simmer, covered, until vegetables are tender and fish flakes easily with fork (about 10 - 12 minutes).
3. Add milk. Cook chowder over medium heat, uncovered and stirring until chowder begins to bubble and is heated through.
Nutrition Analysis per serving: 255 calories, 7 gm fat, 25 mg cholesterol, 580 mg sodium, 25 gm carbohydrate, 23 gm protein.
Seafood for the Season!
- Seafood contains healthy nutrients like omega-3 fatty acids, iron, B-vitamins and does not have saturated fat.
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