Seafood chowder

Serves: 4
Time to make: 20 mins

Total cost: $ 13.28 / $ 3.32 per serve

(at time of publication)

Ingredients
Nutrition Info.(per serve)

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. Browse hundreds of high-protein recipes. Boost your protein intake with our delicious and healthy meal ideas. Browse hundreds of low-kilojoule recipes. Delicious low-kilojoule/calorie meal and snack ideas.

Author:Bronwen King

Photographer: Melanie Jenkins

First published: Jul 2008