RECIPE OF THE DAY

FISH CHOWDER with Thyme

This creamy chowder boasts chunks of potato and your favorite mild white fish. For a little crunch, top it with crumbled no-salt-added pretzels.

SERVES 6 | 1 cup per serving

2 teaspoons canola or corn oil

1 medium onion, chopped

3 cups low-sodium fish stock, Chicken Broth, or commercial fat-free, low-sodium chicken broth

2 medium potatoes, peeled and cut into ½-inch cubes (about 1½ cups)

¾ teaspoon dried thyme, crumbled

⅛ teaspoon pepper (white preferred)

1 cup fat-free evaporated milk

¼ cup all-purpose flour

1 pound firm mild white fish fillets, such as haddock or cod, rinsed and patted dry, cut into ½-inch cubes

In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring frequently.

Stir in the fish stock, potatoes, thyme, and pepper. Bring to a simmer. Reduce the heat and simmer, covered, for 20 to 25 minutes, or until the potatoes are tender.

In a small bowl, whisk together the milk and flour. Whisk into the stock mixture. Increase the heat to medium high and cook for about 5 minutes, or until the mixture thickens, stirring occasionally. Reduce the heat to medium.

Stir in the fish. Cook for 6 to 7 minutes, or until the fish flakes easily when tested with a fork, stirring occasionally.

PER SERVING

calories 181

total fat 2.0 g

saturated 0.5 g

trans 0.0 g

polyunsaturated 0.5 g

monounsaturated 1.0 g

cholesterol 45 mg

sodium 114 mg

carbohydrates 20 g

fiber 1 g

sugars 7 g

protein 20 g

calcium 167 mg

potassium 672 mg

dietary exchanges

1 starch

½ fat-free milk

2 very lean meat

This recipe is taken from american heart association Low-Salt cook book 4th addition 

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