Ingredients
- 1 tablespoon light butter
1 large onion, minced
2 cups tap water
5 medium potatoes, peeled and chopped
1/2 pound frozen fish fillets
1 can of salmon
4 cups skim milk
1 teaspoons salt
1/4 teaspoon black pepper
1 cup cold water
1/3 cup wheat flour
jar with a tight fitting lid
Directions
Melt butter in large pot and sauté onion until tender. Add 2 cups of water and potatoes. Cover and simmer for about 15 minutes. While vegetables are simmering, cut fish into chunks about an inch square. Add fish to the potatoes. Cover and continue simmering for about 10 minutes. If the fish is room temperature, it will only take about 5 minutes. The fish will be opaque and flake easily when it is done. Next add the milk, salt and pepper. Heat gently while you do the next part.
In a pint sized jar, combine 1-cup cold tap water and 1/3-cup flour. Screw on the lid. Shake and shake the jar until the flour is dissolved in the water. Pour mixture into the pot of hot soup. Stir and bring to a slow boil. Boil and stir for a full minute, or until everything is nicely thickened. Serve hot.
Note: If you liked, you could replace the fish with two 10 ounce cans of clams (not drained).
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 367.1
- Total Fat: 6.8 g
- Cholesterol: 79.9 mg
- Sodium: 609.2 mg
- Total Carbs: 43.1 g
- Dietary Fiber: 3.2 g
- Protein: 33.1 g
2 comments:
I saw your note on Mizfit.
I have no idea of your circumstances, but when I asked that question long ago, a personal trainer suggested that I track protein, carbs, fat within my calories.
I was VERY heavy on carbs. And I didn't know it. They were healthy carbs. They were whole food carbs. But I was eating too many.
I wasn't eating too much food. I wasn't eating too many calories. But I wasn't balanced.
The personal trainer that I worked with originally suggested 35-40% carbs, 35-40% protein and then 20-30% good fats. It is impossible to hit a specific % each day. Therefore the ranges.
This was an eye opener for me.
Sandrelle also has a scale series that has good information:
http://maintainmyweight.blogspot.com/search/label/Scale
Hi Trish,
I am relatively new to your blog but have to tell you that I really like it, especially all of the wonderful recipes you post. I can't wait to try this chowder recipe. Thank you!
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Thank you! I appreciate your time in letting me know your thoughts.