Fish Chowder

Recipe Ingredients

2		Onions - coarsely chopped (large)
2		Green peppers - coarsely chopped
2		Red peppers - coarsely chopped
8 oz	227g	Mushrooms - sliced
1 1/2 cups	165g / 5.8oz	Diced carrots
2 cups	292g / 10oz	Diced potaotes
1 cup	62g / 2.2oz	Corn
1 tablespoon	15ml	Vegetable oil
1 tablespoon	15ml	Bay leaf (large)
2 cups	474ml	Chicken broth
1 1/2 tablespoons	22ml	Vegetable oil
3 tablespoons	45ml	Flour
2 cups	474ml	Skim milk
2 cups	292g / 10oz	Diced firm white fish
1 cup	62g / 2.2oz	Chopped tomatoes
4 cups	948ml	Water - (to 6 cups)
		Optional
		Salt - to taste
		Freshly-ground black pepper - to taste
		Nutmeg - to taste
		Greek seasoning - to taste

Recipe Instructions

Saute/steam all the vegetables in 1 tablespoon oil; add the bay leaf. When onions are translucent, add broth. Make white sauce with 1 1/2 tablespoons oil, flour, and milk. Add white sauce to vegetables in pot. Add cooked fish and tomatoes. Add water until soup is consistency of chowder. Season to taste. Serving size is 1 cup.

Content per Serving:

total fat .. 2.5 g cholesterol .. 12 mg calories .. 93

saturated fat .. 0.3 g carbohydrate .. 11 g protein .. 7 g

Source:
THE JOHN HOPKINS COMPLETE GUIDE FOR PREVENTING AND REVERSING HEART DISEASE by Peter O. Kwiterovich, Jr., M.D. - Recipe contributed by Judith Katz

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