Seafood Chowder
July 16, 2015
By Kay MacInnis
This recipe is perfect for seafood lovers!
This chowder includes both shrimp and scallops, which are high in vitamin B12 – and B12 supports metabolic functioning. Celery, tomatoes, and carrots provide it with a variation of colors, while the cayenne pepper and Tabasco sauce finish it off with a spicy twist.
Super easy, delicious and nutritious!
For the most part, we all should be eating fish at least two times per week . This is a really easy way to get more fish into your diet.
Ingredients:
- 1 potato, diced
- 1 onion, minced
- 3 stalks celery
- 5 ripe tomatoes, chopped
- 1 carrot, thinly sliced
- 1 Tbs. parsley
- 1 tsp. thyme
- ½ tsp. pepper
- Dash of cayenne pepper
- Dash of Tabasco sauce
- 1 cup white wine, use a table wine
- 2 cup chicken broth
- ½ Tbs. garlic powder
- 1 Tbs. olive oil
- 2 bay leaves
- ¼ lb. shrimp, peeled
- ¼ lb. scallops, quartered
- 1 small red pepper, diced
Preparation:
- Mix all ingredients except seafood, potatoes, and carrots in a large stock pot.
- Bring to boil, turn down to simmer.
- Cook for several hours, stirring occasionally.
- Add potatoes and carrots; simmer for 1-2 more hours.
- Add seafood and cook 10 minutes or until done. Do not overcook seafood.
- Serve with French bread.
Yield: 8 servings.
Nutritional analysis per serving: Calories: 120, fat: 2.6 grams, cholesterol: 35.4 mg, sodium: 305 mg.
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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.
Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.
She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes. There will be no class in July; the program returns in August.
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