Nutritional Info
- Servings Per Recipe: 15
- Amount Per Serving
- Calories: 184.7
- Total Fat: 3.3 g
- Cholesterol: 38.8 mg
- Sodium: 427.6 mg
- Total Carbs: 21.5 g
- Dietary Fiber: 2.0 g
- Protein: 11.2 g
View full nutritional breakdown of Seafood Chowder calories by ingredient
Seafood Chowder
Submitted by: CHRISSIET01Introduction
A hearty chowder that's tasty, filling, and simple to make. You can substitute any type of seafood/fish for this chowder.This dish is low fat, low cal., and low sodium! A hearty chowder that's tasty, filling, and simple to make. You can substitute any type of seafood/fish for this chowder.
This dish is low fat, low cal., and low sodium!
Number of Servings: 15
Ingredients
-
Olive oil-Carlini Extra Virgin 2 tbsp
Celery, raw, .25 cup, diced
Onions, raw, .5 cup, chopped
Green Peppers (bell peppers), 1/2 cup, chopped
Corn-No salt added sweet- 3.5 cup
Potato, raw, 4 cup diced w/skin
Chicken broth- fat-free, low sodium, 3.5 cup
Water, tap, 1/2 cup
Holland House Cooking White Wine, 1/2 cup
Mrs. Dash-Original Blend, 2 tsp
Hot Sauce-Frank’s RedHot Original, 2 tsp
Pepper, black, 1/2 tsp
Parsley, dried, 2 tbsp
Paprika, 1 tbsp
Garlic-minced 1 tbsp
Rice-Brown, 1/2 cup (uncooked)
Clams- 6.5 oz juice drained
Milk-super skim 4 cup
Flour, white, 2/3 cup
Shrimp-Sea Queen Cooked 12 oz pkg
Grated Parmesan Cheese, 1/4 cup
Directions
1. Heat olive oil in small saucepan. Add celery, onion, and green pepper-saute. Once done, transfer to small soup pot.
2. Add corn, potatoes, chicken broth, water, wine, clams, rice, Mrs. Dash, hot sauce, pepper, garlic, and paprika. Bring mixture to a boil. Reduce to medium heat and cook, covered, for 10 minutes or until potatoes are tender. Stir often so the clams do not stick to the bottom of the pot.
3. Place 2 cups milk in a jar with a tight fitting lid. Add flour and shake vigorously to blend.
4. Add the flour mixture gradually to cooked vegetables, while stirring. Once the flour mixture has been added, add remaining milk.
5. Cook over medium heat, stirring constantly, until mixture comes to a boil and thickens. Once thickened, add shrimp and parmesan-cook additional ten minutes or until parmesan is melted.
6. Garnish with 2 tbsp parsley.
Makes 15, 1 cup servings.
Number of Servings: 15
Recipe submitted by SparkPeople user CHRISSIET01.
2. Add corn, potatoes, chicken broth, water, wine, clams, rice, Mrs. Dash, hot sauce, pepper, garlic, and paprika. Bring mixture to a boil. Reduce to medium heat and cook, covered, for 10 minutes or until potatoes are tender. Stir often so the clams do not stick to the bottom of the pot.
3. Place 2 cups milk in a jar with a tight fitting lid. Add flour and shake vigorously to blend.
4. Add the flour mixture gradually to cooked vegetables, while stirring. Once the flour mixture has been added, add remaining milk.
5. Cook over medium heat, stirring constantly, until mixture comes to a boil and thickens. Once thickened, add shrimp and parmesan-cook additional ten minutes or until parmesan is melted.
6. Garnish with 2 tbsp parsley.
Makes 15, 1 cup servings.
Number of Servings: 15
Recipe submitted by SparkPeople user CHRISSIET01.
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