Light
Albacore Chowder
Traditionally, chowder is
a thick, hearty soup generally made with seafood, salt pork, vegetables and
milk. But for all of their warmth and
flavor, most chowders are quite high in fat and calories. For a low-calorie change, try this light
albacore chowder, an adaptation of the New England classic. While retaining all of the flavor of a
traditional chowder, this recipes has only 397 calories and 12 grams of fat per
serving—and it’s a meal in itself.
Ingredients
~~~~~~~~~~~~~~~~~~~~~
2 6.5 oz. cans light
albacore tuna
1 can (10 ¾ oz.) chicken
broth, preferably low-sodium or salt-free
1 cup diced new potatoes
¼ teaspoon dried thyme
½ teaspoon dried basil
½ cup each: chopped onions, carrots and celery
½ cup frozen corn kernels
½ cup low-fat milk
2 Tablespoons chopped
parsley
Directions
~~~~~~~~~~~~~~~~~~
In medium saucepan, mix
broth with 1 can of water. Add potatoes
and simmer until tender. Remove cooked
potatoes from broth and puree with ¼ cup broth, returning mixture to remaining
broth in pot. Add thyme, basil and
vegetables. Simmer until vegetables are
almost tender. Before serving, stir in
tuna and milk and heat to serving temperature without boiling. Stir in parsley just before serving.
Photo from bbcgoodfood.com
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