Reduced Sodium Fish Chowder
Nutritional Info
- Servings Per Recipe: 12
- Amount Per Serving
- Calories: 400.5
- Total Fat: 13.7 g
- Cholesterol: 185.9 mg
- Sodium: 346.4 mg
- Total Carbs: 12.3 g
- Dietary Fiber: 1.2 g
- Protein: 54.6 g
View full nutritional breakdown of Reduced Sodium Fish Chowder calories by ingredient
Introduction
This reduced sodium fish chowder is delicious!For lower fat/calories you can substitute skim yogurt. It's also a great way to get kids to eat vegetables without even knowing. This reduced sodium fish chowder is delicious!
For lower fat/calories you can substitute skim yogurt. It's also a great way to get kids to eat vegetables without even knowing.
Number of Servings: 12
Ingredients
-
Fat Free Milk, 4 cup
Butter, unsalted, 1 stick
Yogurt, plain, whole milk, 1 cup (8 fl oz)
Atlantic Pollock (fish), 8 fillet
Onions, raw, 2 medium
Celery, raw, 4 stalks
Red Pepper, 1 large
Tomatoe, 1 large
Garlic, 3 cloves
Green Beans, .5 cups
Canola Oil, 6 tbsp
Flour, 6 tbsp
Corriander, 1 tsp
Black pepper
Bay leaves, 2
Directions
Mince all vegetables.
Sweat all vegetables in a small amount of oil.
Add milk, 2 bay leaves, a tsp of coriander, 1 tbsp of ground black pepper, smart balance and fish.
Simmer for 30-45 minutes.
Make roux by heating 6 tbsp of oil in the bottom of the sauce pan or skillet, while stirring with a wooden spoon, sift in 6 tbsp of flour. Stir until roux becomes nut-brown.
Add roux to soup and stir until thickened.
Remove from heat and stir in yogurt until well blended.
Makes 10 - 1 cup servings
Number of Servings: 12
Recipe submitted by SparkPeople user HEALTHYMAMA67.
Sweat all vegetables in a small amount of oil.
Add milk, 2 bay leaves, a tsp of coriander, 1 tbsp of ground black pepper, smart balance and fish.
Simmer for 30-45 minutes.
Make roux by heating 6 tbsp of oil in the bottom of the sauce pan or skillet, while stirring with a wooden spoon, sift in 6 tbsp of flour. Stir until roux becomes nut-brown.
Add roux to soup and stir until thickened.
Remove from heat and stir in yogurt until well blended.
Makes 10 - 1 cup servings
Number of Servings: 12
Recipe submitted by SparkPeople user HEALTHYMAMA67.