Seafood Chowder

"My family eats a lot of fish, and I devised this chowder recipe to use with any leftovers. I serve it as a main course with salad and bread." -Claire Strom, Fargo, ND

Yield: 8 servings (serving size: 1 1/4 cups)

Ingredients

• 2 1/2  cups  (1/2-inch) cubed peeled baking potato
• 2  cups  finely chopped onion
• 1  cup  water
• 2  teaspoons  chicken-flavored bouillon granules
• 2  teaspoons  Worcestershire sauce
• 1/2  teaspoon  dried thyme
• 1/4  teaspoon  freshly ground black pepper
• 1  (8-ounce) bottle clam juice
• 2  tablespoons  all-purpose flour
• 1 1/2  cups  1% low-fat milk, divided
• 1  (12-ounce) can evaporated fat-free milk
• 1 1/2  pounds  grouper or other firm white fish fillets, cut into 1/2-inch pieces
• 12  medium shrimp, peeled, deveined, and halved lengthwise (about 6 ounces)

Preparation

Combine first 8 ingredients in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potatoes are tender.

Place flour in a large bowl; gradually add 1/4 cup 1% milk, stirring with a whisk until smooth. Stir in remaining 1 1/4 cups 1% milk. Add evaporated milk to flour mixture. Stir milk mixture into potato mixture, and increase heat to medium-high. Cook 5 minutes or until slightly thick, stirring frequently. Add fish; cook 4 minutes. Stir in shrimp; cook 6 minutes or until shrimp are done. Serve immediately.

Nutritional Information

Calories:

231 (8% from fat)

Fat:

2g (sat 0.7g,mono 0.4g,poly 0.5g)

Protein:

27.3g

Carbohydrate:

24.9g

Fiber:

1.1g

Cholesterol:

67mg

Iron:

2.3mg

Sodium:

525mg

Calcium:

234mg