All About Diabetes

This seafood chowder is truly a filling and healthy start.Try to use lean cuts of fish (not the belly).

Yield: 6 portions

Ingredients:

• 1/2 kilo mussels
• 1/4 kilo fish fillet, sliced
• 1/4 kilo shrimps, shelled and deveined
• 1 teaspoon olive oil
• 1 piece small leek, (about 200 grams) sliced thinly
• 2 pieces medium potato, peeled and chopped
• 2 pieces celery stalks, chopped
• 1/2 cup rice wine
• 2 cups vegetable stock
• 2 cups water
• 2 tablespoons unsalted butter
• 2 tablespoons all-purpose flour
• 1 cup low fat or skim milk
• 1 tablespoon wansuy, chopped
• 1 tablespoon spring onions, chopped

Procedures:

1. Clean mussels thoroughly under running water.
2. Heat oil in a large soup pot.
3. Add leeks, potato, celery and saute.
4. Add wine and boil uncovered until reduced by half.
5. Add stock and water. Bring to a boil then reduce heat.
6. Simmer uncovered until potatoes are tender, about 20 minutes.
7. Blend potato chowder mixture and set aside.
8. In a separate saucepan, melt butter.
9. Add flour stirring one minute until it forms into a thick dough.
10. Add milk and bring to a boil. Continue stirring until sauce thickens and free from lumps.
11. Return chowder mixture to soup pot.Add milk sauce and stir.
12. Add mussels, fish and shrimps and bring to a boil.
13. Reduce heat. Simmer covered for about 5 minutes, or until mussels open.
14. Serve with sprinkling of herbs.

Nutrition Facts Per Serving:

• Calories (kcal) 355
• Carbohydrates (g) 36
• Protein (g) 36
• Fat (g) 10

Tags: mussels, seafood chowder

This entry was posted on Saturday, January 10th, 2009 at 7:39 pm and is filed under Healthy Recipes. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.