Recipe V: Light Albacore Chowder

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

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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

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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