19
This rich chowder contains no cream—only fresh, non-fat
items. Studies show that people who eat fish regularly
have a much lower risk of heart disease and heart attack
than people who don't consume fish. Cod, specifically,
promotes cardiovascular health because it’s a good
source of blood-thinning omega-3 fatty acids.
Serves:
8
Serving Size:
16 ounces
Prep Time:
30 minutes
Inactive:
0 minutes
Cook:
60-90 minutes
TOTAL:
90 minutes to 2 hours
INGREDIENTS:
INSTRUCTIONS:
In food processor, process the onion, celery and red pepper until minced. Add processed veggies to a
stock pot along with the bay leaf, citrus ginger spice, crushed red pepper flakes, black pepper and Old
Bay seasoning, with enough olive oil to coat pan. Sauté until vegetables are tender and begin to sweat.
Next, add the fish and wine, breaking up the fish as it cooks. Add all the other ingredients except the
shrimp, flour and milk. Cook until the potatoes are tender. While still cooking, take a potato masher and
mash the ingredients in the stock pot to thicken and stir. Mix the flour with enough of the skim milk to
make a medium thick paste, add the paste to the boiling chowder with a whisk and let thicken. Add
shrimp and cook until the shrimp is heated through. It takes about 60 to 90 total minutes of cooking time.
NUTRITIONAL VALUE:
CYNDI’S FISH CHOWDER
LUNCH
314
CALORIES
PER SERVING
CYNTHIA
Store 4116
Pittsburgh, PA
• 2 medium onions
• 2-3 stalks celery
• 1 bay leaf
• ½ red pepper
• 1 can clam juice
• 2 cups frozen corn
• 2 cups frozen sliced carrots
• ½-teaspoon citrus ginger spice
• ¼ to ½-teaspoon crushed red pepper flakes
• 6-9 ounces fillet of cod
• 1 cup dry white wine
• 1-½ to 2
teaspoons Old
Bay seasoning (or similar)
• ½-teaspoon
black pepper
• 2 cups pre-cooked tailless shrimp
• 3 cups diced red potatoes
• 1-½ to 2 boxes vegetable broth
• 4 tablespoons flour
• ¼-cup skim milk
• 5 tablespoons olive oil
Calories: 314
Sodium: 829 mg
Fat: 11 g
Carbohydrates: 30 g
Protein: 19 g
Sugars: 6 g
