Seafood chowder
Serves:
4
Time to make:
20 mins
Total cost:
$13.28 / $3.32 per serve
(at time of publication)
(at time of publication)
Health information:
High calcium
High iron
Low fat
Low kilojoule
Instructions
Instructions and steps:
Step 1 Heat oil in a non-stick saucepan; add bacon, onion and celery and cook for a few minutes over medium heat. Add potato, stock and marinara mix, cover and simmer for 8-10 minutes or until vegetables are cooked.
Step 2 Whisk evaporated milk and flour together and stir into seafood mixture. Simmer for a few minutes until slightly thickened, season to taste and serve sprinkled with parsley.
About this Recipe
Photography: Melanie Jenkins
First Published:
July 2008
Rating:
(1 vote)
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Full ingredient list:
- 1 teaspoon sunflower or canola oil
- 50g lean bacon, fat removed and diced
- 1 medium onion, chopped
- 1 stick celery, finely sliced
- 1 medium potato, scrubbed and chopped into small dice
- 2 cups chicken or vegetable stock
- 500g seafood marinara mix (in frozen food section of supermarket)
- 400g can light evaporated milk
- 1 tablespoon flour
- salt and pepper to taste
- fresh parsley, chopped
Nutritional information (per serve)
Energy:
1000kJ
Calories:
239cal
Protein:
25g
Fat:
5g
- saturated:
2g
Carbohydrates:
25g
- sugars:
16g
Dietary Fibre:
2g
Sodium:
950mg
Calcium:
410mg
Iron:
7mg
Nutrition information is given per serve
*NS: not specified
