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Monkfish-Cheddar Chowder

Yield: 4 servings
Serving Size: 1/4 of recipe
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Ingredients

  • 1 medium onion, chopped
  • 2 teaspoons margarine
  • 1 pound potatoes, peeled, cut into 1/2-inch cubes
  • 2 carrots, thinly sliced
  • 1 can (14 ounces) reduced-sodium fat-free chicken broth
  • 1 pound monkfish, membrane removed, cut into 3/4-inch cubes
  • 1/2 cup fat-free milk
  • 1/2 cup (2 ounces) shredded reduced-sodium Cheddar cheese
  • 1 teaspoon hot pepper sauce
  • Salt, to taste
  • 1 tablespoon chopped fresh chives

Directions

  1. Saute onion in margarine in large saucepan until softened; add potatoes, carrots, and broth. Heat to boiling; reduce heat and simmer, covered, until vegetables are tender, about 12 minutes. Using a slotted spoon, remove 2 cups vegetables to a bowl; reserve.
  2. Process remaining vegetable mixture in blender or food processor until smooth; return to pan. Add fish; heat to boiling. Reduce heat and simmer, covered, until fish is tender and flakes with a fork, 5 to 10 minutes. Stir in milk, cheese, hot pepper sauce, and reserved vegetables. Stir over medium heat until hot, 2 to 3 minutes. Season to taste with salt. Serve in bowls; sprinkle with chives.

Nutritional Information (Per Serving)
Calories:274
Protein:24.9g
Sodium: 344 mg
Cholesterol:35.4 mg
Fat: 5.9g
Carbohydrates: 29.5g
Exchanges: 1-1/2 Bread, 3 Meat

Source: 1,001 Delicious Recipes for People with Diabetes
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