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Fish & Corn Chowder - e-w

Source of Recipe

"Express Lane Diabetic Cooking" by Robyn Webb
Fish & Corn Chowder
WW Points
Diabetic Exchanges
Yield: 4 servings

- 1 tablespoons olive oil
- 1 (10 ounce) package frozen corn
- 3/4 cup chopped carrot
- 3/4 cup chopped zucchini
- 2 stalks celery, chopped
- 1 medium onion, chopped
- 2 cloves garlic, chopped
- 2 teaspoon fresh marjoram
- 2 teaspoon minced fresh dill
- 1/4 cup flour
- 1 pound frozen cod or white fish, defrosted
and cut into 2-inch cubes
- 1 (12 ounce) can evaporated fat-free milk
- 1 cup low-fat milk
- 2 cups water
- Salt and fresh ground pepper to taste


In a large sauce pot over medium-high heat, heat the olive oil.

Add the corn and sauté for 5 minutes, until the corn is defrosted. Add the carrot, zucchini, celery, onion, and garlic and sauté for 5 minutes. Add the marjoram and dill. Sauté for 2 minutes. Add the flour and stir to coat the vegetables.

Add the fish, evaporated skim milk, low-fat milk, and water. Bring to a simmer. Simmer for 5 to 10 minutes until slightly thickened. Season with salt and pepper.

One serving, (1-1/2 cups with 3 to 4 ounces fish) equals: Calories: 338, Fat: 6 g, Cholesterol: 50 mg, Sodium: 242 mg, Carbohydrate: 40 g, Dietary Fiber: 4 g, Sugars: 16 g, Protein: 33 g ++++ Exchanges: 1-1/2 Starch, 1 Fat-Free Milk, 1 Vegetable, 3 Very Lean Meat ++++ WWP: 6