Side Pannel
Healthy Fish Chowder
Healthy Fish Chowder
- Recipe Submitted by ADMIN on 09/26/2007
Category: Soups, Low Fat
Ingredients List
- 2 tb Margarine
- 3 tb Carrot; shredded
- 2 tb Celery; diced
- 2 tb Onion; minced
- 3 tb Flour
- 3 1/2 c Skim milk; divided
- 2 c Baking potatoes; peeled and
- -diced
- 1/2 ts Salt
- 1/4 ts Pepper
- 1 lb Cod; cut in 1" pieces Or
- -Lean white Fish
- Oyster crackers
Directions
1. Melt margarine in a saucepan over medium heat; add carrot, celery and
onion and saute 2 minutes.
2. Stir in flour; gradually add 2 1/2 C milk, stirring constantly with a
whisk.
3. Add potato, salt, and pepper and bring to a boil.
4. Reduce heat; and simmer uncovered for 30 minutes stirring occasionally.
5. Add fish and 1 cup milk; cook an additional 10 minutes or until fish is
done.
6. Serve with oyster crackers.
NOTES : Cal 316.1 Total Fat 7g Sat Fat 1.4g Carb 323g Fib 1.9g Pro 30.2g
Sod 535mf CFF 20.1%
onion and saute 2 minutes.
2. Stir in flour; gradually add 2 1/2 C milk, stirring constantly with a
whisk.
3. Add potato, salt, and pepper and bring to a boil.
4. Reduce heat; and simmer uncovered for 30 minutes stirring occasionally.
5. Add fish and 1 cup milk; cook an additional 10 minutes or until fish is
done.
6. Serve with oyster crackers.
NOTES : Cal 316.1 Total Fat 7g Sat Fat 1.4g Carb 323g Fib 1.9g Pro 30.2g
Sod 535mf CFF 20.1%
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