Chunky Tuna Chowder

Nutrition & Movement

chunky tuna chowderPrep Time: 15 min
Cook Time: 30 min
Ready In: 45 min


Servings: 8

Ingredients:

  • 2 tablespoons trans-free margarine
  • 1/2 cup chopped onion
  • 2 cups water
  • 1 (15-ounce) can cannellini beans, drained and rinsed
  • 1 cup peeled carrots cut in 1/2-inch pieces
  • 1/2 cup sliced celery
  • 1/2 cup corn kernels
  • 1 bay leaf
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried basil
  • 2 teaspoons garlic powder
  • 1/2 teaspoon ground black pepper
  • 2 cups nonfat milk, divided
  • 1/4 cup all-purpose flour
  • 2 (6-ounce) cans tuna, drained
  • 1/4 cup fresh parsley, divided

Directions:
1. In a large saucepan, melt margarine and sauté onion until softened. Stir in the next 10 ingredients; bring to a boil. Reduce heat and simmer, covered, for about 10 minutes.
2. Meanwhile, gradually add 1/2 cup milk to flour in a small bowl. Stir until smooth and thick.
3. Add remaining milk to chowder. Gradually whisk in flour mixture; blend well.
4. Fold in tuna and half the parsley, heat through. Garnish with remaining parsley.

Nutritional Information:
Amount Per Serving: Calories: 147 | Total Fat: 3g | Saturated Fat: 3g | Unsaturated Fat: 1g | Trans Fat: 0g | Cholesterol: 17mg | Sodium: 218mg | Carbohydrates: 17g | Fiber: 3g | Protein: 13g | Iron 2mg

Recipe courtesy of the National Fisheries Institute and Don’t Break Your Heart Cookbook (Aaron S and Bearden M. Race Point Publishing, 2013).

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