Cod Chowder
Posted: Tue Feb 05, 2008 2:57 pm
1 Tablespoon trans fat free margarine
3 slices turkey bacon, cut into 1/2 inch pieces
1 large turnip, peeled and cut into 1/2 inch dice
1 small onion chopped
3 celery stalks, chopped
1 teaspoon dried thyme
16 oz ( 2 cups) bottled clam juice, fish stock, or lower sodium chicken broth
1 3/4 cups water
1 cup fat free half and half
1 1/2 pounds skinless cod or haddock fillets, 1" thick, bones removed
salt and pepper to taste
Heat margarine in a wide saucepan over medium heat. Add turkey bacon and cook until browned about 5 minutes. Remove with a slotted spoon and drain on paper towels.
Add turnip, onion, celery and thyme to the same pan Cook over medium heat for 5 minutes. Add clam juice and water. Bring to a boil, reduce to a simmer and cook for 5 minutes. Stir in half and half and reserved bacon. Add fish, pushing vegetables to the side to allow fish to be mostly covered by liquid. Bring back to a simmer and cook for 5 minutes. Cover, remove from heat and allow to stand, for 10 minutes, fish will finish cooking during this time.Using a wooden spoon, gently break bish up into chunks. Season chowder with salt and pepper, serve hot.
Makes 4 (2cup) servings.
Each serving: 250 calories
7 g. Fat
2 g. Saturated fat
35 g. protein
12 g. carbohydrates
2 g. dietary fiber
90 mg cholesterole
700 mg sodium
3 slices turkey bacon, cut into 1/2 inch pieces
1 large turnip, peeled and cut into 1/2 inch dice
1 small onion chopped
3 celery stalks, chopped
1 teaspoon dried thyme
16 oz ( 2 cups) bottled clam juice, fish stock, or lower sodium chicken broth
1 3/4 cups water
1 cup fat free half and half
1 1/2 pounds skinless cod or haddock fillets, 1" thick, bones removed
salt and pepper to taste
Heat margarine in a wide saucepan over medium heat. Add turkey bacon and cook until browned about 5 minutes. Remove with a slotted spoon and drain on paper towels.
Add turnip, onion, celery and thyme to the same pan Cook over medium heat for 5 minutes. Add clam juice and water. Bring to a boil, reduce to a simmer and cook for 5 minutes. Stir in half and half and reserved bacon. Add fish, pushing vegetables to the side to allow fish to be mostly covered by liquid. Bring back to a simmer and cook for 5 minutes. Cover, remove from heat and allow to stand, for 10 minutes, fish will finish cooking during this time.Using a wooden spoon, gently break bish up into chunks. Season chowder with salt and pepper, serve hot.
Makes 4 (2cup) servings.
Each serving: 250 calories
7 g. Fat
2 g. Saturated fat
35 g. protein
12 g. carbohydrates
2 g. dietary fiber
90 mg cholesterole
700 mg sodium