Chowder

Seafood Alternatives: salmon, swordfish, halibut, chilean sea bass Number of Servings:  4 Ingredients:  1 pound yellowfin tuna steaks, skinned and cubed 1 can low-sodium chicken broth (10-3/4 ounces) 1 cup diced potatoes 1/2 cup EACH chopped onion, carrots, and celery 1/2 cup frozen corn 1/2 teaspoon dried basil 1/4 teaspoon dried thyme 1/2 cup low-fat milk 1 tablespoon chopped parsley Instructions:  In a large saucepan, mix broth with 1 can of water. Add potatoes and simmer 10 to 15 minutes until tender. Remove cooked potatoes from broth, reserving liquid. Puree cooked potatoes with 1/4 cup broth. Add tuna, vegetables, seasonings and pureed potatoes to remaining broth in saucepan. Simmer 8 to 10 minutes until fish flakes easily. Stir in milk and heat to serving temperature without boiling. Sprinkle with parsley just before serving.

Number of Servings:  6 Ingredients:  30 ounces lobster stock 2 ears of corn 1 medium yucca - small dice 1 small onion - small dice 12 ounces Squat Lobster Chunks 2 ounces butter cilantro leaves salt and pepper - to taste 4 ounces heavy cream 1 can cream corn Instructions:  Remove kernels from ear of corn. Sauté onion and kernels in butter, add ear of cleaned corn, can of cream corn, yucca and lobster stock. Simmer for 20- 30 minutes and remove ears and puree roughly. Add frozen Lobster Chunks. When the lobster is cooked add cream and season. Serve with cilantro leaves as garnish on top of soup and corn bread sticks. Source: Ambassador Seafoods

Traditionally, chowder is a thick, hearty soup generally made with seafood, salt pork, vegetables and milk. But for all of their warmth and flavor, most chowders are quite high in fat and calories. For a low-calorie change, try this Light Albacore Chowder Number of Servings:  4 Ingredients:  1 1/3 pounds skinless Pacific albacore loin cuts or steaks 1 can (10-3/4 ounces) chicken broth, preferably low-sodium or salt-free style 1 cup diced new potatoes 1/4 teaspoon dried thyme 1/2 teaspoon dried basil 1/2 cup each: chopped onions, carrots and celery 1/2 cup frozen corn kernels 1/2 cup low-fat milk 2 tablespoons chopped parsley Instructions:  Rinse albacore with cold water; pat dry with paper towels. Cube fish; set aside. In medium saucepan, mix broth with 1 can of water. Place albacore in steamer tray over broth and steam 2-3 minutes. DO NOT OVERCOOK! Albacore should be pink in center when removed from heat. Set albacore aside. Strain broth into large saucepan. Add potatoes and simmer until tender. Remove cooked potatoes from broth, reserving liquid. Puree cooked potatoes with 1/4 cup broth. Return with remaining broth to pot. Add thyme, basil, and vegetables. Simmer until vegetables are almost tender. Before serving, stir in albacore and milk and heat to serving temperature without boiling. Sprinkle with parsley just before serving. Source: Oregon Albacore Commission

Lobster is a lowfat and healthy protein, but chowders (made with cream) are typically high in calories and saturated fat. You can enjoy this decadent lobster chowder guilt free since it’s chock full of good-for-you ingredients. Number of Servings:  6 Ingredients:  One 16-ounce bag frozen corn kernels (about 3 cups) 3 cups all-natural chicken broth or vegetable broth 2 large carrots, shredded (about 2 cups) 1 large baking potato, peeled and cut into 1/2-inch cubes (about 2 cups) 1 teaspoon chopped fresh thyme 1 bay leaf 3 cups whole milk ¼ cup all-purpose flour 2 tablespoons sherry 1 tablespoon butter 3 cups cooked lobster meat, chopped (about 16 ounces- or the meat from 3 small lobsters) Salt and pepper Instructions:  Combine the corn, broth, carrots, potato, thyme, and bay leaf in a large saucepan or Dutch oven and stir. Cover, and bring to a boil. Reduce the heat and simmer, covered, until the potatoes are tender, about 15 minutes. Meanwhile, whisk together the milk and flour in a medium bowl until well blended. When the potatoes are tender, stir in the milk mixture (re-whisk if necessary), sherry, butter, and lobster meat. Bring the soup back to a simmer, stirring constantly. Continue to simmer and stir gently until the soup thickens slightly, about 2 minutes. Remove the bay leaf and season with salt and pepper to taste. Serve in individual bowls with a piece of crusty bread and green salad on the side. Recipe Credit:  Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, MealMakeoverMoms.com Nutrition Information:  (per serving) 330 calories; 9g fat (4.5g saturated); 720mg sodium; 39g carbohydrates; 5g fiber; 23g protein; 130% vitamin A; 20% calcium

Number of Servings:  8 Ingredients:  4 tablespoons butter 1 cup chopped onion 1/2 cup sliced celery 4 cups peeled, diced potatoes 4 cups chicken broth 2 cups water Two 8oz cans corn, drained 4 catfish fillets cut into 1 inch cubes 1/2 cup flour 1 cup milk salt and pepper chopped parsley Instructions:  Heat 1 tablespoon butter in large stock pot. Sauté onion and celery until tender. Add potatoes, chicken broth, and water. Cover and simmer 20 minutes. Add corn and catfish. Simmer 15 minutes or until catfish flakes. Melt remaining 3 tablespoons butter. Beat butter and flour until smooth. Gradually whisk into soup. Simmer 5-7 minutes. Stir in milk and heat thoroughly. Season with salt and pepper to taste. Garnish with chopped parsley, if desired.

The kids are running in from practice and you need to get dinner on the table fast. Sound familiar? Tonight, serve them this quick clam chowder. Most of the ingredients are probably already in your pantry. Dinner in 15 minutes, kids! Number of Servings:  4 Ingredients:  2 cans clams, drained 2 celery stalks, chopped 2 tablespoons dehydrated onion 1 can cream of celery soup 1 can cream of mushroom soup 1 can cream of potato soup 1 pint half and half or milk Instructions:  Drain juice from clams into pan and cook celery and onion in juice until tender; about 10 minutes. Add the 3 cans of soup and dilute with half and half or milk to desired consistency. Bring to a boil; add clams but do not boil again.