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).

ADVERTISEMENT

Decades of Hype Turned Protein Into a Superfood – and Spawned a Multibillion-Dollar Industry

Contrary to all the hype that everyone needs more protein, most Americans get twice as much as they need

Your Wellness

It Wasn’t Muscle Damage: It Was Four Fractures and Osteoporosis

How an ER doctor's misdiagnosis led me to take charge of my condition through diet and exercise

Created With Support

For Women, Osteoporosis Leaves Physical and Emotional Scars

This silent disease can take an emotional toll on women because of physical, lifestyle and dependency changes

Created With Support

by eMediHealth

☆☆☆☆☆ By eMediHealth ☆☆☆☆☆