Low-Sodium New England Fish Chowder
|Defatted chicken stock/Low-sodium chicken broth||2 1⁄2 Cup (40 tbs)|
|Onion powder||1 Teaspoon|
|Dried italian seasoning||1⁄2 Teaspoon|
|Garlic powder||1⁄4 Teaspoon|
|Skinless cod/Other mild fish fillets||10 Ounce, cut into 3/4 inch pieces|
|Frozen hash brown potatoes with onions and peppers||2 Cup (32 tbs)|
|Evaporated milk||12 Ounce (1 Can)|
|Unbleached flour||2 Tablespoon|
In a large saucepan, combine the stock or broth, onion powder, Italian seasoning and garlic powder.
Cover and bring to a boil over medium-high heat.
Add the fish and potatoes.
Return to a boil, then reduce the heat.
Cover and simmer for 3 to 4 minutes or until the fish flakes when tested with a fork and is opaque all the way through, stirring occasionally.
In a small bowl, stir together 1/4 cup of the milk and the flour.
Stir into the fish mixture.
Then stir in the remaining milk.
Cook and stir over medium heat until the mixture thickens and begins to gently boil.
Cook and stir for 1 minute more.
Serving size: Complete recipe
Calories 1213 Calories from Fat 246
% Daily Value*
Total Fat 28 g43%
Saturated Fat 16 g80.2%
Trans Fat 0 g
Cholesterol 220.6 mg73.5%
Sodium 1802.7 mg75.1%
Total Carbohydrates 142 g47.5%
Dietary Fiber 12.5 g50%
Sugars 37 g
Protein 101 g202.5%
Vitamin A 18.4% Vitamin C 45.3%
Calcium 119.9% Iron 63.5%
*Based on a 2000 Calorie diet