Tuna and Corn Chowder Recipe

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1 vote | 1438 views

This is a recipe that will stretch your budget with high protein, low fat tuna. Yes, you can make this chowder more decadent with half and half or whole milk, use chicken or vegetable broth with the fat and add intriguing spices like nutmeg and curry too if you are not looking to cut the fat and sodium. This is a recipe you can play with.

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Cook time:
Servings: 4
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Ingredients

Cost per serving $2.00 view details
  • 3 T. unsalted butter
  • 1/2 C. chopped onion
  • 3 celery stocks chopped
  • 3 carrots peeled and chopped
  • 3 potatoes peeled and diced
  • 4 C. or 32 oz. low fat, low sodium chicken broth
  • 1 can of corn (do not drain)
  • 2 cans light tuna packed in water, drain and flake
  • 2 T. chopped parsley
  • 1 t. salt and pepper to taste
  • 1 1/2 C. 1% milk

Directions

  1. In a large pot over medium heat, melt butter and then add onions, celery and carrots. Cook until vegetables are soft, about 5 minutes. While vegetables are cooking, peel and dice potatoes. Add potatoes, corn with its liquid and chicken broth. Reduce heat and simmer until the potatoes are cooked, about 15 minutes. Add drained, flaked tuna, parsley, salt and pepper and milk. Serve with fresh bread of your choice.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 672g
Recipe makes 4 servings
Calories 391  
Calories from Fat 79 20%
Total Fat 8.89g 11%
Saturated Fat 4.34g 17%
Trans Fat 0.0g  
Cholesterol 42mg 14%
Sodium 1228mg 51%
Potassium 1299mg 37%
Total Carbs 47.57g 13%
Dietary Fiber 5.5g 18%
Sugars 11.02g 7%
Protein 33.8g 54%
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