Seafood chowder
Our healthy makeover chowder recipe is simply delicious! Filling and hearty, the perfect thing to curl up with on a chilly afternoon.
Serves: 4
Time to make: 20 mins
Total cost: $13.28 / $3.32 per serve
(at time of publication)
Ingredients
- 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
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.
Nutrition Info (per serve)
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
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Melanie Jenkins
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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