Rockport Fish Chowder - 18g Carbs, 2g Fiber
Low fat milk and clam juice are the secrets to the lower fat
and saturated fat content of this satisfying supper soup.
Serve this chowder as an appetizer or meal in itself—and eat
like an admiral on a health cruise.
Yield: 8 servings
2 Tbsp vegetable oil
1/4 cup onion, coarsely chopped
1/2 cup celery, coarsely chopped
1 cup carrots, sliced
2 cup potatoes, raw, peeled, cubed
1/4 tsp thyme
1/2 tsp paprika
2 cup bottled clam juice
8 whole peppercorns
1 bay leaf
1 lb fresh OR frozen (and thawed) cod OR haddock fillets, cut
into 3/4–inch cubes
1/4 cup flour
3 cups low-fat milk
1 Tbsp fresh parsley, chopped
1. Heat the oil in large saucepan. Add onion and celery, and
saute for about 3 minutes.
2. Add carrots, potatoes, thyme, paprika, and clam broth. Wrap
peppercorns and bay leaf in cheese cloth. Add to pot. Bring to
boil, reduce heat, and simmer for 15 minutes, then add fish and
simmer for an added 15 minutes or until fish flakes easily and
is opaque.
3. Remove fish and vegetables. Break fish into chunks. Bring
broth to boil and continue boiling until volume is reduced to
1 cup. Remove bay leaf and peppercorns.
4. Shake flour and 1/2 cup low-fat milk in container with
tight-fitting lid until smooth. Add to broth in saucepan, along
with remaining milk. Cook over medium heat, stirring constantly,
until mixture boils and is thickened.
5. Return vegetables and fish chunks to stock and heat thoroughly.
Serve hot, sprinkled with chopped parsley.
Yield: 8 servings
Serving size: 1 cup
Each serving provides: 186 Calories, 6g Total fat,
1g Saturated fat, 34mg Cholesterol, 302mg Sodium,
18g Carbs, 2g Total fiber, 15g Protein, 602mg
National Institutes of Health - www.nih.gov
Keep the Beat: Heart Healthy Recipes
National Heart, Lung, and Blood Institute