Penn Herb Wellness Guide
Light Albacore Chowder
This hearty tuna chowder makes a quick meal on a chilly winter's eve.
Ingredients
- 1 1/3 lbs skinless Pacific albacore loin cuts or steaks
- 1 can 10.75 ounces chicken broth, preferably low-sodium or salt-free style
- 1 cup diced new potatoes
- 1/4 tsp dried thyme
- 1/2 tsp dried basil
- 1/2 cup chopped onions
- 1/2 cup chopped carrots
- 1/2 cup chopped celery
- 1/2 cup frozen corn kernels
- 1/2 cup low-fat milk
- 2 Tbs chopped parsley
Directions
- Rinse albacore with cold water; pat dry with paper towels. Cube fish; set aside. In medium saucepan, mix broth with 1 can of water. Place albacore in steamer tray over broth and steam 2-3 minutes. Be careful not to overcook. Albacore should be pink in center when removed from heat. Set albacore aside.
- Strain broth into large saucepan. Add potatoes and simmer until tender. Remove cooked potatoes from broth, reserving liquid. Pure cooked potatoes with 1/4 cup broth. Return with remaining broth to pot. Add thyme, basil, and vegetables. Simmer until vegetables are almost tender.
- Before serving, stir in albacore and milk and heat to serving temperature without boiling. Sprinkle with parsley just before serving.
Recipe courtesy of the National Fisheries Institute
Nutrition Facts
Calories 358
Calories from Fat 58 (16%)
(11%)Total Fat 7g
(10%)Saturated Fat 2g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
(23%)Cholesterol 69mg
(14%)Sodium 343mg
(46%)Potassium 1627mg
Total Carbohydrate 23g
(8%)Dietary Fiber 2g
Sugars 4g
Sugar Alcohols 0g
(109%)Protein 54g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.