Hot and Hearty Chowder
|Chowder clams||12 , shucked|
|Defatted chicken stock||5 Cup (80 tbs)|
|Baking potatoes||2 Large, peeled and diced|
|Onion||1 Large, diced|
|Carrot||1 , diced|
|Stalk celery||1 , diced|
|Minced fresh parsley||1 Tablespoon|
|Dried oregano||1⁄2 Teaspoon|
|Dried tarragon||1⁄4 Teaspoon|
|Ground black pepper||1⁄4 Teaspoon|
|Cod||8 Ounce, cut into 1-inch pieces|
|Low fat milk/Evaporated skim milk||1 Cup (16 tbs)|
In a 3-quart saucepan, combine the clams and 2 cups stock.
Bring to a boil over high heat, then reduce the heat to medium and simmer for 3 minutes.
Remove the clams with a slotted spoon and set aside.
Add the potatoes, onions, carrots, celery, parsley, bay leaf, oregano, tarragon, pepper and remaining 3 cups stock to the saucepan.
Bring to a boil, then cook over medium heat for 15 minutes, or until the vegetables are softened.
Remove and discard the bay leaf.
Ladle about half of the vegetables and about 1 cup liquid into a blender.
Blend until smooth.
Return to the pan.
Add the cod and simmer for 5 minutes, or until the cod is cooked through.
Chop the clams finely and add to the pan.
Stir in the milk and heat briefly.
Calories 199 Calories from Fat 9
% Daily Value*
Total Fat 0.98 g1.5%
Saturated Fat 0.2 g1%
Trans Fat 0 g
Cholesterol 30.6 mg10.2%
Sodium 409.1 mg17%
Total Carbohydrates 28 g9.3%
Dietary Fiber 2.9 g11.8%
Sugars 5.4 g
Protein 20 g40.7%
Vitamin A 42.6% Vitamin C 33.4%
Calcium 19.8% Iron 45.2%
*Based on a 2000 Calorie diet