Seafood Chowder

9 45 170
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 4
Seafood Chowder
Health Rating

Ingredients


2 tbsp Extra virgin olive oil
1/4 cup White onion (diced)
1/2 cup grated Carrots (diced)
1 cup Potato (diced)
1/2 cup Frozen edamame (soybeans)
2 tbsp All-purpose white flour
1 cup Partly skimmed milk, 2% M.F.
2 cup Vegetable stock/broth, low sodium
1/4 tsp Salt

Instructions


  1. In a large pot, heat olive oil and cook onions until translucent. Add carrots, potato and edamame beans. Cook until carrots have softened. 
  2. Add the flour and cook while stirring for 2-3 minutes.
  3. Pour in milk and stock while stirring. Season with salt and bring to a simmer.
  4. Continue cooking until potato is tender, approximately 15 minutes. 
  5. Stir in leftover glazed trout with skin removed and roast vegetables and gently cook to warm through. 

Nutrition Facts

Per Portion

Calories 170
Calories from fat 80
Calories from saturated fat 23.2
Total Fat 8.9 g
Saturated Fat 2.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 10.5 g
Cholesterol 4.9 mg
Sodium 260 mg
Potassium 379 mg
Total Carbohydrate 17.6 g
Dietary Fiber 2.4 g
Sugars 5.8 g
Protein 4.9 g

Dietary servings

Per Portion


Grain 0.2
Meat Alternative 0.2
Milk 0.2
Vegetables 1.0

Energy sources


Pygal41%464.635111140775171.827592654437847%309.162816547853246.7895350487612812%348.7550429103646113.0011271024604741%47%12%CarbohydratesFatProtein
Main