Seafood chowder

Author: Bronwen King - NZ registered nutritionist

Photographer: Melanie Jenkins

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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

Ingredients

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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

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

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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)

Calories 232 cal

Kilojoules 970 kJ

Protein 24 g

Total fat 5 g

Saturated fat 2 g

Carbohydrates 20 g

Sugar 15 g

Dietary fibre 2 g

Sodium 760 mg

Calcium 400 mg

Iron 4 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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