Corn Potato and Tuna Chowder – Healthy Weight Loss Recipe

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(makes 6 servings)

Ingredients: Nutrition Facts for Corn, Potato and Tuna Chowder
small bullet

2 tablespoons vegetable oil

small bullet 3/4 cup onion, chopped
small bullet 3/4 cup celery, sliced
small bullet 3 large potatoes, scrubbed and diced
small bullet 2 1/2 cups water
small bullet 1/4 teaspoon black pepper
small bullet 2 tablespoon flour
small bullet 3 cups lowfat milk
small bullet 1 6-ounce can of (water-packed) tuna fish, drained
small bullet 2 cups fresh or frozen corn kernels

 

Directions:
1. Heat oil in a large saucepan over medium-high heat. Add onion and celery and cook until onion is softened.
2. Add potatoes, water and pepper. Raise heat until water boils then reduce to medium heat. Allow potatoes to soften (about 15 – 20 minutes.)
3. In a medium bowl, mix flour and 2 tablespoons of the milk to make a smooth paste. Stir in the rest of the milk until combined then pour into potato mixture. Stir in corn, cover and simmer on medium heat for about 10 minutes then stir in tuna and serve.

 

TEXT VERSION OF NUTRITION FACTS:
Serving Size: 1/6 of recipe (432 g)
Servings Per Recipe: 6
Amount per serving
Calories 345
Calories from fat 71
Total Fat 8 g
Saturated Fat 2 g
Cholesterol 18 mg
Sodium 183 mg
Total Carbohydrates 54 g
Dietary Fiber 6 g
Sugars 1 g
Protein 17 g
Vitamin A 6%
Vitamin C 70%
Calcium 20%
Iron 15%

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