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Seafood Chowder

Source of Recipe

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Seafood Chowder

Light & Tasty December/January 2005
Reviews rate this recipe 4.5 of 5 stars.
Prep: 20 min. Cook: 50 min.
MAKES: 6 servings

Salmon, shrimp and loads of chopped veggies make this chowder a hearty, herby meal-in-a-bowl. —Valerie Bradley, Beaverton, OR

Ingredients:
• 1 tablespoon olive oil
• 1 small onion, chopped
• 1 small green pepper, chopped
• 2 medium carrots, chopped
• 1 garlic clove, minced
• 1 can (15 ounces) tomato sauce
• 1 can (14-1/2 ounces) diced tomatoes, undrained
• 3/4 cup white wine or chicken broth
• 1 bay leaf
• 1/2 teaspoon dried oregano
• 1/4 teaspoon dried basil
• 1/4 teaspoon pepper
• 3/4 pound salmon fillets, skinned and cut into 3/4-inch cubes
• 1/2 pound uncooked medium shrimp, peeled and deveined
• 3 tablespoons minced fresh parsley

Directions:
1. In a large saucepan, heat oil over medium heat. Add onion and green pepper; cook and stir until tender. Add carrots and garlic; cook 3 minutes longer. Stir in tomato sauce, tomatoes, wine and seasonings. Bring to a boil. Reduce heat; simmer, covered, 30 minutes.

2. Stir in salmon, shrimp and parsley. Cook, covered, 7-10 minutes longer or until fish flakes easily with a fork and shrimp turn pink. Discard bay leaf. Yield: 6 servings.

1 cup equals 212 calories, 9 g fat (2 g saturated fat), 87 mg cholesterol, 620 mg sodium, 13 g carbohydrate, 3 g fiber, 19 g protein. ++++ Diabetic Exchanges: 3 lean meat, 2 vegetable.