FISH AND CORN CHOWDER
Yield: 4 servings Serving Size: 1-1/2 cups with 3 to 4 ounces fish "Express Lane Diabetic Cooking" INGREDIENTS: - 1 tablespoons olive oil - 1 (10 ounce) package frozen corn - 3/4 cup chopped carrot - 3/4 cup chopped zucchini - 2 stalks celery, chopped - 1 medium onion, chopped - 2 cloves garlic, chopped - 2 teaspoon fresh marjoram - 2 teaspoon minced fresh dill - 1/4 cup flour - 1 pound frozen cod or white fish, defrosted and cut into 2-inch cubes - 1 (12 ounce) can evaporated fat-free milk - 1 cup low-fat milk - 2 cups water - Salt and fresh ground pepper to taste DIRECTIONS: In a large sauce pot over medium-high heat, heat the olive oil. Add the corn and saute for 5 minutes, until the corn is defrosted. Add the carrot, zucchini, celery, onion, and garlic and saute for 5 minutes. Add the marjoram and dill. Saute for 2 minutes. Add the flour and stir to coat the vegetables. Add the fish, evaporated skim milk, low-fat milk, and water. Bring to a simmer. Simmer for 5 to 10 minutes until slightly thickened. Season with salt and pepper. Nutritional Information Per Serving: Calories: 338, Fat: 6 g, Cholesterol: 50 mg, Sodium: 242 mg, Carbohydrate: 40 g, Dietary Fiber: 4 g, Sugars: 16 g, Protein: 33 g Diabetic Exchanges: 1-1/2 Starch, 1 Fat-Free Milk, 1 Vegetable, 3 Very Lean Meat Sugar Syl says: Good friends are like stars ... you don't always see them, but you know they're always there. --~--~---------~--~----~------------~-------~--~----~ Access the Recipes And More list archives at: http://www.mail-archive.com/recipesandmore%40googlegroups.com/ Visit the group home page at: http://groups.google.com/group/RecipesAndMore -~----------~----~----~----~------~----~------~--~---
