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Wednesday, September 8, 2010

Recipe - Lower-Fat Clam or Fish Chowder

Makes 4 servings
Time: 40 minutes

If you have accumulated chunks of assorted white-fleshed fish in your freezer, this is the place to use them.

1 T olive oil
1 large onion, chopped
3 medium baking potatoes, peeled & cut into ½-inch cubes
4 C fish or chicken stock, preferably warmed
24 hard-shell clams, shucked & with their juice; or about 1 pint undrained shucked clams, cut up if very large; or about 2 C diced or cut-up fresh delicate white fish, such as cod
2 C corn kernels, preferably fresh
1 C low-fat milk
Salt & freshly ground black pepper to taste
Minced fresh parsley leaves for garnish

Place the oil in a large, deep saucepan or casserole and turn the heat to medium. A minute later, add the onion and potatoes. Cook, stirring occasionally, until the onion is soft and the potato lightly browned, about 10 minutes.
Add the stock to the potatoes and onion and cook over medium-low heat until the potatoes are just tender, about 10 minutes. Add the clams or fish chunks and corn and cook about 5 minutes. Add the milk, then salt and plenty of pepper. Garnish and serve.

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