Fish Chowder

Dinner ready in just 30 minutes! Enjoy this three-step fish chowder that’s made using Green Giant® cream style sweet corn and Progresso® chicken broth.

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Servings 5

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( 5 ) Ratings

5 Ratings

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4 Stars 14%

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ingredients 9
Prep Time 30 min
Total Time 30 min

Ingredients

2: teaspoons canola oil

1: small onion, chopped (1/4 cup)

1: medium stalk celery, chopped (1/2 cup)

2: cups frozen potatoes O'Brien with onions and peppers

1: can (14.75 oz) Green Giant® cream style sweet corn

1 3/4: cups Progresso® reduced-sodium chicken broth (from 32-oz carton)

1 1/4: lb firm white fish fillets (such as cod or pollock), skin removed

1: cup fat-free (skim) milk

2: teaspoons cornstarch

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Directions

1 In 3-quart saucepan, heat oil over medium heat. Add onion and celery; cook 2 to 3 minutes, stirring occasionally, until tender.
2 Stir in potatoes, corn and broth. Heat to boiling. Reduce heat; simmer uncovered about 5 minutes or until potatoes are tender.
3 Add whole fish fillets. Cover; cook 5 to 7 minutes or until fish flakes easily with fork. In measuring cup, mix milk and cornstarch; stir into chowder. Cook, stirring constantly, until mixture boils and thickens.

EXPERT TIPS

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Expert Tips

Fish is a lean protein source that supplies amino acids that give structure to the body in skin, cell membranes and muscles.

Halibut is a bit more expensive than some fish, but it provides a wonderful flavor and texture to this chowder. If you like, any firm fish can be used.

Olive, canola, and sunflower oils are high in healthful monounsaturated fats. Soybean, corn, and safflower oils are high in polyunsaturated fats.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 260
Calories from Fat: 35),

% Daily Value

Total Fat: 4g; 4%
(Saturated Fat 1/2g, 1/2% Trans Fat 0g 0% ),
Cholesterol: 60mg; 60%;
Sodium: 580mg; 580%;
Total Carbohydrate: 28g; 28%
(Dietary Fiber 2g 2% Sugars 6g 6% ),
Protein: 27g; 27%

% Daily Value*:

Vitamin A: 4%;
Vitamin C: 4%;
Calcium: 8%;
Iron: 6%;

Exchanges:

1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;