Healthy Seafood Chowder Recipe
Ingredients
- spray olive or canola oil spray
- 1/2 onion, chopped
- 1 clove garlic, finely chopped
- 1 stalk celery, finely chopped
- 1 potato, diced
- 1 cup cauliflower, cut into florets
- 1 x 400 g can no-added-salt corn kernels
- 1 tsp reduced-salt vegetable stock
- 200 g marinara mix or seafood of your choice
- 1/4 cup reduced-fat milk
- pepper, to taste
- 4 slices wholemeal or multigrain bread
Method
- Heat a large pot and spray with oil; add onion and celery.
- Cook for 2-3 minutes over medium-high heat, stirring often, until vegetables have softened.
- Stir in garlic and cook for 1 minute until fragrant. Add potato, cauliflower, corn including the water it is canned in, stock and 1/2 cup water per person. Add pepper to taste; stir until well combined.
- Bring to the boil and simmer on medium heat, partially covered, stirring occasionally for 10 - 15 minutes until vegetables are tender. Remove pot from heat.
- Ladle 1 cup of soup into a large heatproof jug and puree with a stick blender, potato masher or in a food processor. Return puree to soup pot with the milk and place on medium heat. Add extra water if you want a thinner soup.
- Stir in marinara mix and simmer, uncovered, until the seafood is just cooked through.
- Serve soup with black pepper and bread.
Variation: *To make this in the slow cooker, add the seafood just before serving. It will only need a few minutes.
*If making this to freeze for later, leave the seafood out, and add at the last minute during reheating.
Comment: *Choose gluten-free bread to make this recipe gluten free
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2105 kJ | 316 kJ |
| 503 Cal | 76 Cal | |
| Protein | 38 g | 6 g |
| Fat, total | 9 g | 1 g |
| — saturated | 2 g | 0.2 g |
| Carbohydrate | 60 g | 9 g |
| — sugars | 12 g | 2 g |
| Sodium | 911 mg | 137 mg |
| Fibre | 12 g | 2 g |
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Comments (1)
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This is really easy to make and tasty. I made my own bread to serve with it.
April Foord
Posted on: 20 Apr 18
