25 minutes prep time | Serves 4
What you need:
- 1Tbsp butter
- 4 red potatoes, cut in chunks
- 2 carrots, peeled and diced
- 1 lb fresh cod or haddock
- 1 c fresh or frozen corn kernels
- 1 medium zucchini, cut in chunks
- 4 c low-fat milk
- 1 tsp salt
- 1/4 tsp white pepper
- 1Tbsp fresh thyme, coarsely chopped
- 3 Tbsp crumbled cooked bacon, optional
What you do:
- In a large saucepan over medium heat, melt the butter and add potatoes and carrots. Cook for 5 to 10 minutes, until just tender. Add fish, corn, zucchini, and milk. Cover and bring to a boil. Reduce heat and simmer for 15 to 20 minutes until fish is cooked and vegetables are tender.
- Break the fish into bite-size chunks. Season chowder with salt and pepper.
- To serve, ladle chowder into each bowl and sprinkle with fresh thyme and bacon, if using.
Per serving: 346 Calories, 34 g Protein, 30 g Carbohydrates, 5 g Fiber, 11 g Total fat (5 g sat, 2 g mono, 1 g poly), 415 mg Sodium, Vitamin A, Vitamin B2 (riboflavin), C, Calcium, Potassium, Vitamin B1 (thiamine), B3 (niacin), B6, Molybdenum, Phosphorus
