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Seafood chowder
Ingredients
Nutrition Info.(per serve)
Units: Metric | Imperial (US)
- 1 teaspoon sunflower or canola oil
- 50g lean bacon, fat removed and diced
- 1 medium onion, chopped
- 1 stick celery, finely sliced
- 1 medium potato, scrubbed and chopped into small dice
- 1 cup salt-reduced chicken or vegetable stock
- 500g seafood marinara mix (in frozen food section of supermarket)
- 400g can light evaporated milk
- 1 tablespoon flour
- salt and pepper to taste
- fresh parsley, chopped
Nutrition Info
Kilojoules 970kJ
Calories 232cal
Protein 24g
Total fat 5g
Saturated fat 2g
Carbohydrates 20g
Sugars 15g
Dietary fibre 2g
Sodium 760mg
Calcium 400mg
Iron 4mg
Instructions
1 Heat oil in a non-stick saucepan. Add bacon, onion and celery and cook for a few minutes over medium heat. Add potato, stock, 1 cup water and marinara mix. Cover and simmer for 8-10 minutes or until vegetables are cooked.
2 Whisk evaporated milk and flour together and stir into seafood mixture. Simmer for a few minutes until slightly thickened. Season to taste and serve sprinkled with parsley.
Browse hundreds of high-calcium recipes. Delicious and healthy meal ideas with high calcium ingredients.
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Author:Bronwen King
Photographer: Melanie Jenkins
First published: Jul 2008
2018-02-20 11:33:30
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