Come on folks....even before New Year's, let's eat simple and healthy !!!
Copied from the Heart and Stroke Canada site:
QUICK AND EASY FISH CHOWDER
Ingredients:
1 tbsp (15 mL) ................... canola oil,
1 ..................................... onion, chopped
3 ....................................... potatoes, diced
2 cups (500 mL) ........................ water
1 lb (500 g) ...................... fish fillets, fresh or frozen, cut in chunks
2 cups (500 mL) .................... 2% milk
1 cup (250 mL) .................... corn kernels
¼ cup (50 mL) ...................... parsley or dill, fresh, coarsely chopped
¼ tsp or less (1 mL or less).......... salt and freshly ground pepper
Directions:
In heavy saucepan, heat oil over medium heat.
Add onion and cook for 5 minutes or until tender.
Add potatoes and water; cover and simmer until potatoes are nearly tender, about 15 minutes.
Add fish; cover and cook until opaque, about 2 minutes for fresh, 10 minutes for frozen.
Stir in milk and corn; simmer until hot.
Add parsley; season with salt and pepper.
________________________________________________________________________________
Makes 4 Main-course servings, 1½ cups (375 mL) each
Nutrition Facts Per Serving: 384 calories, 32 g protein, 9 g total fat, 2 g saturated fat, 46 mg cholesterol, 45 g carbohydrate, 4 g fibre, 271 mg sodium, 1402 mg potassium
Excerpted from Lighthearted at Home. Copyright © 2010 by Anne Lindsay & Associates Ltd. Excerpted with permission of the publisher John Wiley & Sons Canada, Ltd.
Copied from the Heart and Stroke Canada site:
QUICK AND EASY FISH CHOWDER
Ingredients:
1 tbsp (15 mL) ................... canola oil,
1 ..................................... onion, chopped
3 ....................................... potatoes, diced
2 cups (500 mL) ........................ water
1 lb (500 g) ...................... fish fillets, fresh or frozen, cut in chunks
2 cups (500 mL) .................... 2% milk
1 cup (250 mL) .................... corn kernels
¼ cup (50 mL) ...................... parsley or dill, fresh, coarsely chopped
¼ tsp or less (1 mL or less).......... salt and freshly ground pepper
Directions:
In heavy saucepan, heat oil over medium heat.
Add onion and cook for 5 minutes or until tender.
Add potatoes and water; cover and simmer until potatoes are nearly tender, about 15 minutes.
Add fish; cover and cook until opaque, about 2 minutes for fresh, 10 minutes for frozen.
Stir in milk and corn; simmer until hot.
Add parsley; season with salt and pepper.
________________________________________________________________________________
Makes 4 Main-course servings, 1½ cups (375 mL) each
Nutrition Facts Per Serving: 384 calories, 32 g protein, 9 g total fat, 2 g saturated fat, 46 mg cholesterol, 45 g carbohydrate, 4 g fibre, 271 mg sodium, 1402 mg potassium
Excerpted from Lighthearted at Home. Copyright © 2010 by Anne Lindsay & Associates Ltd. Excerpted with permission of the publisher John Wiley & Sons Canada, Ltd.
Last edited:
I made big batches and freezing it. Right now I have pea soup, lentil soup, brocolli soup, cauliflower soup and chicken vegetable soup on hand. Nothing like homemade soup in the winter.
