Long Island Seafood Chowder Recipe

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Servings: 4

Ingredients

Cost per serving $5.30 view details
  • 1 tbsp. Mazola butter
  • 1 c. minced onions or possibly sliced leeks
  • 1 c. minced carrots
  • 1 c. minced celery
  • 3 c. potatoes, peeled and diced
  • 1 bay leaf
  • 1/2 teaspoon salt
  • 1/2 teaspoon dry thyme
  • 1 (10 ounce.) can minced clams, liquid removed, liquid reserved
  • 1 pound flounder or possibly halibut, cut in 2" pcs
  • 2 c. lowfat lowfat milk
  • 1/2 teaspoon warm pepper sauce (optional)

Directions

  1. In 3 qt saucepan heat butter over medium heat. Add in onions, carrots and celery; saute/fry 3 min. Stir in potatoes, bay leaf, salt and thyme. Combine reserved liquid from clams and sufficient water to equal 3/4 c.; add in to saucepan. Simmer 15 min or possibly till vegetables are tender. Puree half the chowder mix and return to saucepan. Add in fish; simmer 5 to 8 min. Stir in lowfat milk and clams. Heat through (Don't BOIL). Stir in warm pepper sauce. Makes 8 c..

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Nutrition Facts

Amount Per Serving %DV
Serving Size 480g
Recipe makes 4 servings
Calories 254  
Calories from Fat 25 10%
Total Fat 2.86g 4%
Saturated Fat 1.17g 5%
Trans Fat 0.0g  
Cholesterol 63mg 21%
Sodium 637mg 27%
Potassium 1262mg 36%
Total Carbs 28.49g 8%
Dietary Fiber 3.9g 13%
Sugars 10.29g 7%
Protein 28.37g 45%
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