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)
-
Calories 232cal
-
Kilojoules 970kJ
-
Protein 24g
-
Total fat 5g
-
–Saturated fat 2g
-
Carbohydrates 20g
-
–Sugars 15g
-
Dietary fibre 2g
-
Sodium 760mg
-
Calcium 400mg
-
Iron 4mg
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.
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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