Cod Chowder - 12g Carbs, 2g Fiber
From: The South Beach Diet (Phase 1)
A Classic Chowder
Looking for a way to warm up on a cold day? A delicious bowl of
chowder is sure to do the trick. This hearty chowder offers a
healthier twist on the usual ingredients, while still staying
true to the soup's satisfying flavors and seasonings.
This buttery New England-style chowder does need to stand for a
little bit before serving; we've speeded up prep time by cooking
the fish in one piece.
Prep time: 5 minutes
Cook time: 35 minutes (including standing time)
Makes 4 (2-cup) entree servings or 8 (1-cup) appetizer servings
1 Tbsp 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 tsp 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 lb skinless cod or haddock fillets, at least 1 inch thick, pinbones
removed
Salt and freshly ground black pepper
Heat margarine in a wide saucepan or Dutch oven 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 chowder to stand for 10 minutes
(fish will finish cooking during this time). Using a wooden spoon,
gently break fish up into chunks. Season chowder with salt and pepper
to taste and serve hot.
Makes 4 (2-cup) entree servings or 8 (1-cup) appetizer servings
Nutrition Per entree Serving:
250 Calories, 7g Fat, 2g Sat, 35g Protein, 12g Carbs, 2g Fiber,
700mg Sodium
