Corn-Fish Chowder

Yield: 8 servings (serving size: 1 1/2 cups soup and about 1 teaspoon bacon)

Ingredients

• 2  bacon slices
• 1/2  cup  chopped onion
• 1 1/2  teaspoons  ground thyme
• 2  (15.75-ounce) cans fat-free, less-sodium chicken broth
• 1  pound  peeled baking potato, cut into 1/4-inch-thick slices
• 2  cups  fresh or frozen whole-kernel corn
• 1/4  teaspoon  salt
• 1/4  teaspoon  black pepper
• 2  (8 1/4-ounce) cans cream-style corn
• 1  (12-ounce) can evaporated fat-free milk
• 1  pound  orange roughy or catfish fillets, cubed
• 1/2  cup  instant potato flakes (not granules)
• Coarsely ground black pepper (optional)

Preparation

Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from pan; crumble. Add onion to drippings in pan; sauté 5 minutes. Stir in thyme, broth, and baking potato; bring to a boil. Reduce heat; simmer 10 minutes.

Add whole-kernel corn and next 4 ingredients (whole-kernel corn through milk); bring to a simmer. Stir in fish; cook 9 minutes or until fish flakes easily when tested with a fork. Add potato flakes, and cook until thick (about 1 minute); stir constantly. Sprinkle bacon evenly over each serving. Garnish with ground pepper, if desired.

Nutritional Information

Calories:

261 (14% from fat)

Fat:

4.2g (sat 1.3g,mono 1.8g,poly 0.7g)

Protein:

16g

Carbohydrate:

40.1g

Fiber:

2.6g

Cholesterol:

16.6mg

Iron:

1.3mg

Sodium:

527mg

Calcium:

144mg