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A hearty white chowder, made low fat and low salt
Ingredients:
2 cups reduced sodium chicken broth
1 Tbsp trans fat free margarine
1/2 cup finely chopped onion
2 medium potatoes, peeled, cut into 1/2" cubes
2 medium carrots, chopped into slightly smaller pieces than the potatoes
1 pound boneless mild flavored fish fillets (tilapia, pollock, haddock etc), cut into 1" pieces
1/4 tsp dried thyme, crushed
1/4 tsp black pepper
2 cups low fat or skim milk
Procedure:
Add all ingredients except the milk, to a large saucepan and bring to a boil. Simmer gently for about 15 minutes,
until the vegetables are tender and the fish flakes easily with a fork. Add the milk and continue to cook until the
chowder begins to bubble, stirring occasionally to keep from scorching.
Serving Size: 1/4 of Recipe is approx
214 calories, 27 g protein, 3 g fat (.7 g saturated), 16 g carbohydrate, sodium will vary from over 900 mg to about 200
mg depending on full sodium, low sodium or no sodium chicken broth, 66 mg cholesterol
4 servings
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