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Ингредиенты
- 2 can nonfat chicken broth
- 2 can water
- 3 c. potato cubed
- 2 Tbsp. rice long grain
- 1/2 c. carrot sliced
- 1 tsp dillweed
- 1 Tbsp. margarine
- 1 c. leek sliced
- 2 x green onion sliced
- 1 Tbsp. flour
- 1 c. corn frzn
- 1/3 lb fish filet (mild) such as turbot
- 1/2 can tuna in water
Инструкции
- In a large pot, combine chicken broth, water, potatoes, rice, carrots, and dillweed.
- In a skillet, heat margarine. Saute/fry leeks and green onions till soft. Fold in flour till smooth and remove from heat.
- Add in leek-flour mix to soup. Simmer soup till potatoes are fully cooked (about 20 min.) Stir in corn, fish, tuna, and tuna liquid. Cook 5 min more or possibly till fish is fully cooked.
- NOTES : Our favorite fish chowder but I do not put in the tuna. This is very low fat and absolute delicious.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 379g | |
| Recipe makes 7 servings | |
| Calories 137 | |
| Calories from Fat 23 | 17% |
| Total Fat 2.64g | 3% |
| Saturated Fat 0.53g | 2% |
| Trans Fat 0.3g | |
| Cholesterol 17mg | 6% |
| Sodium 294mg | 12% |
| Potassium 504mg | 14% |
| Total Carbs 18.41g | 5% |
| Dietary Fiber 2.5g | 8% |
| Sugars 1.57g | 1% |
| Protein 10.34g | 17% |
