Seafood Chowder

Feb 4 2009

Creamy, comforting seafood chowder makes an elegant but simple weeknight meal.
Recipe courtesy of Meals Matter

Serves 6

Dietitian's Tip: 

Make this chowder a complete DASH meal with a fresh green salad and a slice of whole grain artisan bread. Soups usually taste even better the next day, so pack the leftovers for your lunch tomorrow.

Ingredients: 

2 medium potatoes, cubed
1 carrot, sliced 1/4 inch thick
1 medium onion, chopped
1 cup clam juice
1 cup water
1 tbsp butter
¼ tsp salt
¼ tsp pepper
1 pound lean fish (halibut, cod, or salmon) cut into 1-inch pieces
1 6 ½ oz. can clams, un-drained
1 12 oz. can evaporated skim milk
2 tbsp chopped fresh chives
1 tsp paprika

Preparation: 

In a large saucepan combine potatoes, carrots, onion, clam juice, water, butter, salt and pepper. Bring to a boil and reduce heat, cover and simmer 15-20 minutes or until potatoes are almost tender.

Stir in fish and clams, and increase heat until the soup just begins to boil. Reduce heat and simmer about 5 minutes or until fish flakes easily with a fork.

Stir in milk, chives and paprika and heat through.

Nutrition Information: 

Per serving: 260 calories, 4 g fat, 1.5 g saturated fat, 38 g protein, 20 g carbohydrate, 2 g fiber, 480 mg sodium