New England Fish Chowder
Source of Recipe
online cooking light magazine
Recipe Link: http://food.cookinglight.com/cooking/display/recipefinder.dyn?action=displayRecipe&recipe_id=223188 List of Ingredients
2 tablespoons margerine
3 tablespoons shredded carrot
2 tablespoons diced celery
2 tablespoons minced fresh onion
2 tablespoons plus 1 teaspoon all-purpose flour
3 1/2 cups skim milk, divided
2 cups diced peeled baking potato
1/2 teaspoon salt
1/4 teaspoon pepper
1 pound cod or other lean white fish fillets, cut into 1-inch pieces
Unsalted oyster crackers (optional)Recipe
Melt margarine in a saucepan over medium heat. Add carrot, celery, and onion; saute 2 minutes. Stir in flour; gradually add 2 1/2 cups milk, stirring constantly with a whisk. Add potato, salt, and pepper; bring to a boil. Reduce heat. Simmer, uncovered, 30 minutes; stir occasionally. Add fish and 1 cup milk; cook an additional 10 minutes or until fish is done. Serve with oyster crackers, if desired.
Yield: 4 servings (serving size: 1 1/2 cups)
NUTRITION PER SERVING
CALORIES 299 (21% from fat); FAT 6.9g (sat 1.5g, mono 2.7g, poly 2.1g); PROTEIN 29.6g; CARB 28.3g; FIBER 1.6g; CHOL 53mg; IRON 1.3mg; SODIUM 541mg; CALC 297mg;
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