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Low Fat Seafood Chowder Recipe

Looking for an easy Low Fat Seafood Chowder recipe? Learn how to make Low Fat Seafood Chowder using healthy ingredients.


Submitted by nerdy_girl

Makes 10 servings



From http://www.food.com/recipe/hearty-salmon-chowder-103850#ixzz1Ic5hPMvl This recipe uses fat-free evaporated milk, but I think it works better with low-fat (2%) evaporated milk.

Recipe Ingredients for Low Fat Seafood Chowder

7 1/2 oz canned salmon
4 tsp Becel Regular Margarine
1 cup onion, chopped
1 cup celery, chopped
1/2 cup green pepper, chopped
2 clove garlic
6 cup potatoes, diced
2 cup carrot, diced
2 cup chicken stock
2 cup water
1 tsp water
2 cup zucchini, diced
2 cup no fat evaporated milk
1 cup cream-style corn
4 tbsp flour
125 gram shrimp
125 gram cod
5 oz Clams Baby-Whole

Recipe Directions for Low Fat Seafood Chowder

  1. Drain salmon and clams, reserving liquid.

  2. In a large nonstick sauce pan, melt margarine over medium heat.

  3. Cook onion, celery, green pepper& garlic, stirring often for 5 minutes or until vegetables are tender.

  4. Add potatoes, carrots, chicken stock, water and pepper.

  5. Bring to a boil.

  6. Reduce heat, cover& simmer 20 minutes or until vegetables are tender.

  7. Add salmon, clams, cod and shrimp and corn.

  8. Mix flour in with reserved liquid, and evaporated milk. Stir well until there are no lumps, then add this to soup.

  9. May add more pepper to taste.

  10. Heat through and serve.

Categories

Seafood, Main Dish, Soup

Nutrition Facts
Serving Size 354.2g
Amount Per Serving
Calories
212
Calories from Fat
46
% Daily Value*
Total Fat
5.1g
8%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Cholesterol
62mg
21%
Sodium
400mg
17%
Potassium
730mg
21%
Total Carbohydrates
26.4g
9%
Dietary Fiber
3.9g
16%
Sugars
4.5g
Protein
16.1g
Vitamin A 80% Vitamin C 51%
Calcium 6% Iron 18%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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