Распечатать
E-mail
Add a photoThis is a recipe that will stretch your budget with high protein, low fat tuna. Yes, you can make this chowder more decadent with half and half or whole milk, use chicken or vegetable broth with the fat and add intriguing spices like nutmeg and curry too if you are not looking to cut the fat and sodium. This is a recipe you can play with.
Ингредиенты
- 3 T. unsalted butter
- 1/2 C. chopped onion
- 3 celery stocks chopped
- 3 carrots peeled and chopped
- 3 potatoes peeled and diced
- 4 C. or 32 oz. low fat, low sodium chicken broth
- 1 can of corn (do not drain)
- 2 cans light tuna packed in water, drain and flake
- 2 T. chopped parsley
- 1 t. salt and pepper to taste
- 1 1/2 C. 1% milk
Инструкции
- In a large pot over medium heat, melt butter and then add onions, celery and carrots. Cook until vegetables are soft, about 5 minutes. While vegetables are cooking, peel and dice potatoes. Add potatoes, corn with its liquid and chicken broth. Reduce heat and simmer until the potatoes are cooked, about 15 minutes. Add drained, flaked tuna, parsley, salt and pepper and milk. Serve with fresh bread of your choice.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 672g | |
| Recipe makes 4 servings | |
| Calories 391 | |
| Calories from Fat 79 | 20% |
| Total Fat 8.89g | 11% |
| Saturated Fat 4.34g | 17% |
| Trans Fat 0.0g | |
| Cholesterol 42mg | 14% |
| Sodium 1228mg | 51% |
| Potassium 1299mg | 37% |
| Total Carbs 47.57g | 13% |
| Dietary Fiber 5.5g | 18% |
| Sugars 11.02g | 7% |
| Protein 33.8g | 54% |
