Skinny Ms. Seafood Chowder
Indulge in this seafood chowder which is high in protein and full of healthy and nutritious ingredients.
Servings: 8 people
Calories: 336kcal
Ingredients
- 2 tablespoons olive oil
- 1 cup carrots chopped
- 1 cup celery chopped
- 1 onion small, diced
- 1/4 teaspoon dried dill
- 1/4 teaspoon celery seed
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon paprika
- 1/4 teaspoon cayenne pepper
- 1/4 cup dry white wine
- 3 yukon gold potatoes peeled and diced
- 2 cups chicken stock
- 1 cup water
- 1 tablespoon thyme fresh
- 1 pound cod cut into bite-sized pieces
- 20 shrimp uncooked, tails removed
- 1 1/2 cups milk low-fat
- 2 tablespoons parsley
For the roux:
- 2 tablespoons olive oil or canola oil
- 1/4 cup flour I used white whole-wheat
- 1/2 cup milk low-fat
Instructions
- Heat oil in the bottom of a large pot on medium heat. Add the onions, carrots, and celery and cook until softened, about 5 minutes. Add the wine, dill, celery seed, salt, pepper, paprika, and cayenne pepper.
- Turn up the heat, cook, uncovered until the wine reduces by half.
- Add the potatoes, chicken stock, water and thyme. The potatoes should be covered with liquid - if not, add more water.
- Bring to a simmer, then lower the heat to medium and cook, covered, until the potatoes are almost done, about 10-15 minutes.
- In a separate pot, make the roux. Heat the oil over medium-low heat. Slowly whisk in the flour until a paste is formed. Gently whisk the milk into this mixture until the desired consistency is reached.
- Add the fish and shrimp to the pot of potatoes and add the milk and the roux. Return to the stove. Cook on low heat, uncovered, until the fish is just cooked through, about 10 minutes. Continue to salt and pepper to taste.
- Keep the temperature so that it barely gets steamy, but not simmering. When the fish is just cooked through, remove from heat.
- Mix in the parsley and allow the soup rests 30 minutes before serving.
Nutrition
Serving: 417gram | Calories: 336kcal | Carbohydrates: 20.6g | Protein: 32.2g | Fat: 13.3g | Saturated Fat: 2.2g | Cholesterol: 168mg | Sodium: 626mg | Fiber: 3.6g | Sugar: 3.8g |
| SmartPoints (Freestyle): 8
SmartPoints (Freestyle): 8
SmartPoints (Freestyle): 8