Side Pannel
Tuna Vegetable Chowder
Tuna Vegetable Chowder
- Recipe Submitted by ADMIN on 09/26/2007
Category: Main Dish, Low Fat, Soups, Fish, Low Calorie
Ingredients List
- 2 ts Margarine - Becel Light
- 1 md Onion -- chopped
- 1 Clove garlic -- minced
- 1 c Carrots -- diced
- 1 c Celery -- chopped
- 3 c Potatoes -- diced
- 1 1/2 ts Knorr Chicken Stock
- 1 1/2 c Water
- 2 tb Fresh dill -- chopped
- 1 1/2 ts Lemon rind -- grated
- 1 cn Tuna in water -- (6.5 Oz.)
- 1 1/2 c Skim milk
- 1 c Corn -- frozen
- 1 c Peas -- frozen
- 1/4 ts Salt
- 1/4 ts Pepper
Directions
In large saucepan, melt butter over medium heat; cook onion, garlic,
carrots
and celery, stirring, for 5 to 8 minutes or until softened. Add potatoes,
stock, dill and lemon rind; bring to boil. Reduce heat to medium-low;
cover
and simmer for 12 to 15 minutes or until vegetables are tender. Drain tuna,
reserving liquid. Break tuna into large chunks; add to pan along with
reserved liquid, milk, corn, peas, salt and pepper. Heat through. Taste
and
adjust seasoning. Makes 8 cups or 4 to 6 servings.
NOTES : 2% or whole milk can be substituted for skim milk but the calorie
and fat contents will be higher. Per Serving - Calories 144.4, Total Fat
1.6g. 9.8%CFF
carrots
and celery, stirring, for 5 to 8 minutes or until softened. Add potatoes,
stock, dill and lemon rind; bring to boil. Reduce heat to medium-low;
cover
and simmer for 12 to 15 minutes or until vegetables are tender. Drain tuna,
reserving liquid. Break tuna into large chunks; add to pan along with
reserved liquid, milk, corn, peas, salt and pepper. Heat through. Taste
and
adjust seasoning. Makes 8 cups or 4 to 6 servings.
NOTES : 2% or whole milk can be substituted for skim milk but the calorie
and fat contents will be higher. Per Serving - Calories 144.4, Total Fat
1.6g. 9.8%CFF
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