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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