Captain Jack Chowder

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:

1. 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.
2. Break the fish into bite-size chunks. Season chowder with salt and pepper.
3. 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