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Ингредиенты
- 1 tbsp. Mazola butter
- 1 c. minced onions or possibly sliced leeks
- 1 c. minced carrots
- 1 c. minced celery
- 3 c. potatoes, peeled and diced
- 1 bay leaf
- 1/2 teaspoon salt
- 1/2 teaspoon dry thyme
- 1 (10 ounce.) can minced clams, liquid removed, liquid reserved
- 1 pound flounder or possibly halibut, cut in 2" pcs
- 2 c. lowfat lowfat milk
- 1/2 teaspoon warm pepper sauce (optional)
Инструкции
- In 3 qt saucepan heat butter over medium heat. Add in onions, carrots and celery; saute/fry 3 min. Stir in potatoes, bay leaf, salt and thyme. Combine reserved liquid from clams and sufficient water to equal 3/4 c.; add in to saucepan. Simmer 15 min or possibly till vegetables are tender. Puree half the chowder mix and return to saucepan. Add in fish; simmer 5 to 8 min. Stir in lowfat milk and clams. Heat through (Don't BOIL). Stir in warm pepper sauce. Makes 8 c..
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 480g | |
| Recipe makes 4 servings | |
| Calories 254 | |
| Calories from Fat 25 | 10% |
| Total Fat 2.86g | 4% |
| Saturated Fat 1.17g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 63mg | 21% |
| Sodium 637mg | 27% |
| Potassium 1262mg | 36% |
| Total Carbs 28.49g | 8% |
| Dietary Fiber 3.9g | 13% |
| Sugars 10.29g | 7% |
| Protein 28.37g | 45% |
