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

More weights & measures

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

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.

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