Fish Chowder
Corn muffins, carrot and celery sticks, and a fruit dessert or cookies from the “Dessert” section will complete this meal. For variation, you can add a can of mixed vegetables with liquid when milk is added.
Number of Servings: 8
Serving Size: 1 cup
Ingredients:
large onion, sliced - 2
low-calorie margarine - 3 tbsp
large potatoes, cut into cubes - 2
salt - 1/2 tsp
pepper - 1/8 tsp
white fish, catfish, cod or perch, cut into 1-inch chunks - 1 lb
evaporated milk,undiluted - 14 oz
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Saute the onions in margarine.
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Add potatoes, salt, pepper, and enough water to nearly cover. Stir. Cook until the potatoes are tender crisp.
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Add fish and cook until vegetables are tender and fish flakes.
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Add milk. Heat and serve. Chowder tastes even better if allowed to cool and then is reheated slowly.
Exchanges Per Serving
1 Starch
1 Vegetable
2 Lean Meat
Nutrition Information
Amount per serving
Calories 185
Calories from Fat 45
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 26 mg
Sodium 307 mg
Total Carbohydrate 19 g
Dietary Fiber 2 g
Sugars
Protein 16 g
B-man 