Spicy Tomato-Fish Chowder

Serve with corn sticks and fat-free marinated coleslaw.

Yield: 7 servings (serving size: 1 cup)

Ingredients

• Cooking spray
• 1  (10-ounce) package frozen chopped onion, celery, and pepper seasoning blend
• 1 1/2  cups  frozen cubed hash brown potatoes
• 1/2  teaspoon  garlic powder
• 1  cup  water
• 1/2  cup  dry white wine
• 1  (10-ounce) can diced tomatoes and green chiles, undrained
• 1 1/2  pounds  grouper, skinned and cut into 1-inch pieces

Preparation

1. Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add frozen seasoning blend, potatoes, and garlic powder; cook, stirring constantly, 5 minutes. Stir in water, wine, and tomatoes and green chiles. Bring to a boil. Cover, reduce heat, and simmer 8 minutes.

2. Add fish to potato mixture; cover and simmer 4 minutes or until fish flakes easily when tested with a fork.

Nutritional Information

Calories:

135 (7% from fat)

Fat:

1g (sat 0.2g,mono 0.0g,poly 0.0g)

Protein:

18.8g

Carbohydrate:

10.3g

Fiber:

0.1g

Cholesterol:

34mg

Iron:

0.0mg

Sodium:

237mg

Calcium:

0.0mg