Low fat milk and clam juice are the secrets to less fat in this satisfying Rockport Fish Chowder supper soup.
2 tablespoons vegetable oil
3/4 cup coarsely chopped onion
1/2 cup coarsely chopped celery
1 cup sliced carrots
2 cups potatoes, raw, peeled and cubed
1/4 teaspoon thyme
1/2 teaspoon paprika
2 cups bottled clam juice
8 whole peppercorns
1 bay leaf
1 pound cod or haddock fillets, cut into 3/4-inch cubes
1/4 cup flour
3 cups low-fat milk (1 percent)
1 tablespoon fresh parsley, chopped
Heat oil in a large saucepan. Add onion and celery and saute about 3 minutes. Add carrots, potatoes, thyme, paprika, and clam broth. Wrap peppercorns and bay leaves in cheese cloth. Add to pot. Bring to a boil, reduce heat, and simmer 15 minutes.
Add fish and simmer an additional 15 minutes, or until fish flakes easily and is opaque. Remove fish and vegetables; break fish into chunks. Bring broth to a boil and continue boiling until volume is reduced to 1 cup. Remove bay leaves and peppercorns.
Shake flour and 1/2 cup low-fat (1 percent) milk in a container with a tight-fitting lid until smooth.
Add to broth in saucepan with remaining milk. Cook over medium heat, stirring constantly, until mixture boils and is thickened.
Return vegetables and fish chunks to stock and heat thoroughly. Serve hot, sprinkled with chopped parsley.
Recipe makes 8 servings.
Serving size: 1 cup
Calories: 186; Total Fat: 6g; Saturated Fat: 1g; Cholesterol: 34mg; Sodium: 302mg
Variation: Maine Clam Chowder
The succulent bits of clams give taste and texture to this chowder. Maine chowder is usually prepared with bacon, giving it a slightly smoky taste. If you wish, you can sprinkle the soup with a few dashes of bacon bits before serving.
32 Littleneck clams, or other fresh small clams, washed
Canola oil, or nonstick cooking spray
1 cup onions, chopped
1/2 cup celery, sliced
1 carrot, sliced thin
4 boiling potatoes, about 2 pounds, scrubbed, peeled, cubed
2 cups skim milk
1/2 cup clam juice
1/4 cup all-purpose flour
1/4 teaspoon white pepper
Wash clams and discard any that are open. Put closed clams in large saucepan; add 6 cups hot water. Cover and cook over medium heat 5 to 10 minutes or until clams open. Discard any clams that do not open. Remove clams from shell. Discard shells. Chop clams; reserve. Strain liquid through double layer of cheesecloth; set liquid aside.
Spray bottom of large pan or soup pot or coat lightly with oil. Saute onions, celery, carrot, and potatoes, covered, 5 minutes over medium heat. Stir occasionally. Add skim milk, reserved clam liquid, and clam juice. Cover and simmer 25 to 30 minutes or until all vegetables are tender.
Remove 1/2 cup of soup to small bowl. Whisk in flour and pepper. Stir flour mixture into chowder. Add chopped clams. Continue cooking until chowder thickens slightly.
Ladle chowder into bowls. Serve with chowder crackers if desired. 8 servings.
1 serving equals: Calories: 163; Fat: 0.8g; Cholesterol: 20mg; Sodium: 96mg; Potassium: 671mg; Saturated fat: 0.2mg
Exchanges: Milk: 0.5, Vegetables: 0.5, Fruit: 0, Bread: 1.5, Meat: 0, Fat: 0
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