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Fish and vegetable chowder


A satisfying meal in a bowl. Plenty of protein but without the accompanying saturated fat, and with an assortment of phytochemicals, such as the sulphur compounds in onions and the carotenoids in the carrots. Serve with crusty whole grain bread and a salad.

Makes 4 Servings

2 tsp (10 ml) vegetable oil

½ cup (125 ml) chopped onions

½ cup (125 ml) diced celery

½ cup (125 ml) diced carrots

2 medium potatoes, diced

½ tsp (2 ml) dried thyme

2 cups (500 ml) sodium-reduced vegetable or chicken broth

1 pound (500 g) fish fillets (sole, haddock, cod or any whitefish) cut into small pieces

1 cup (250 ml) frozen corn kernels

1 ½ cups (375 ml) 1% milk

Salt and freshly ground pepper, to taste

2 TBSP (25 ml) finely chopped fresh parsley, for garnish

Heat oil in a large, heavy saucepan over medium heat. Add onions, celery and carrots; saute until vegetables are soft, about 5 minutes. Add potatoes, thyme and broth; bring to a boil. Reduce heat and simmer, stirring occasionally, until potatoes are almost softened, about 15 minutes. Stir in fish and simmer for 5 minutes. Stir in corn and simmer another 2 to 3 minutes. Stir in milk; cook until heated through. Season with salt and pepper, garnish with chopped parsley.

PER SERVING NUTRITIONAL INFORMATION: Calories: 274, Protein: 29 g, Fat: 5 g, Saturated Fat: 1 g, Carbohydrate: 29 g, Dietary Fibre: 3 g


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