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Pollock Chowder

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Pollock Chowder

Pollock is a tender, flaky fish with a mild flavor and usually quite inexpensive.  You can substitute any similar fish filets if you desire. 

Ingredients:

1 Tbsp olive oil
1 cup chopped onion
1/2 cup thinly sliced celery
1 clove garlic, minced
2 cans no salt added tomatoes, about 15 ounces each, undrained, OR 1 quartf    home canned, no salt added whole tomatoes with liquid
3/4 cup water or no salt added chicken broth OR 3/4 cup water with 1 Tbsp sodium free chicken bouillion
1/4 cup dry white wine or apple juice or white grape juice
1 pound pollock filets, cut into bite size pieces, thawed if necessary
1/2 tsp crumbled oregano
1/8 tsp pepper
dash hot pepper sauce or pinch of hot pepper flakes, optional
1 can no salt added kernel corn, drained, or 1 cup frozen kernel corn

Procedure:

Heat oil in a large pot, add onion, cleery and garlic and saute until onion is transparent and tender.  Add tomatoes with liquid, water, wine (or their substitutes) and the seasonings.  Bring to a boil, reduce heat, add fish chnks and simmer about 20 minutes.  Add the corn in the last few minutes.  Serve with crackers or a crusty roll.

Serving Size:1/4 of recipe = 220 calories, 22 g protein, 5.3 g fat, 0 sat fat, 20 g carbohydrates, 80 g cholesterol,, sodium not avail
Diabetic exchanges - 1 starch, 1/2 fat, 3 lean protein 

4 servings

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