NEW ENGLAND FISH CHOWDER
FIT RECIPES OF THE WEEK
 | |  | |  | |  | |  |
Leading the way, For future fit generations
Once upon a …well…long time ago, my friends and I had a little ritual. When Friday night would roll around, a
group of us would all go out and go dancing. Before we would shake it all night long, we would head out to get a
bite to eat.
One of my favorite things to order on Friday night was New England clam chowder. I would eat it along with a
heaping bunch of crackers, and a salad with fattening dressing no doubt. The soup I ate had probably around 450
calories in it, with over 20 grams of fat. The salad dressing was no better…
When I came across this recipe I was overjoyed. I could have my soup once again and eat it too! Only this time, I
would enjoy it, without all the fat and calories.
It tastes great! I got the two thumbs up from my kids and husband
So without further adieu, here is the recipe! ENJOY!
NEW ENGLAND FISH CHOWDER
Serves 4
Serving size 1-1/2 cups
2 tbsp of Margarine (I used veggie butter and it worked and tasted great and it has zero cholesterol)
3 tbsp shredded carrot
2 tbsp diced celery
2 tbsp minced fresh onion
2 tbsp plus 1 tsp of all purpose flour
3-1/2 cups fat free milk, divided
2 cups diced peeled baking potato
½ tsp salt
¼ tsp black pepper
1 pound cod or other lean white fish fillets, cut into 1 inch pieces
Your choice of low fat or fat free bread or crackers (eat only a serving!)
1.) Melt margarine in a saucepan over medium heat. Add carrot, celery, and onion; sauté 2 minutes. Stir in
flour; gradually add 2-1/2 cups milk, stirring constantly with a whisk. Add potato, salt, and pepper; bring to a boil.
Reduce heat. Simmer, uncovered, 30 minutes, stirring occasionally.
2.) Add fish and 1 cup milk to pan; cook 10 minutes or until fish is done. Serve with your crackers or bread.
Calories: 299; Fat 6.9 g; Protein 26.6 g; Carbs; 28.3g
group of us would all go out and go dancing. Before we would shake it all night long, we would head out to get a
bite to eat.
One of my favorite things to order on Friday night was New England clam chowder. I would eat it along with a
heaping bunch of crackers, and a salad with fattening dressing no doubt. The soup I ate had probably around 450
calories in it, with over 20 grams of fat. The salad dressing was no better…
When I came across this recipe I was overjoyed. I could have my soup once again and eat it too! Only this time, I
would enjoy it, without all the fat and calories.
It tastes great! I got the two thumbs up from my kids and husband
So without further adieu, here is the recipe! ENJOY!
NEW ENGLAND FISH CHOWDER
Serves 4
Serving size 1-1/2 cups
2 tbsp of Margarine (I used veggie butter and it worked and tasted great and it has zero cholesterol)
3 tbsp shredded carrot
2 tbsp diced celery
2 tbsp minced fresh onion
2 tbsp plus 1 tsp of all purpose flour
3-1/2 cups fat free milk, divided
2 cups diced peeled baking potato
½ tsp salt
¼ tsp black pepper
1 pound cod or other lean white fish fillets, cut into 1 inch pieces
Your choice of low fat or fat free bread or crackers (eat only a serving!)
1.) Melt margarine in a saucepan over medium heat. Add carrot, celery, and onion; sauté 2 minutes. Stir in
flour; gradually add 2-1/2 cups milk, stirring constantly with a whisk. Add potato, salt, and pepper; bring to a boil.
Reduce heat. Simmer, uncovered, 30 minutes, stirring occasionally.
2.) Add fish and 1 cup milk to pan; cook 10 minutes or until fish is done. Serve with your crackers or bread.
Calories: 299; Fat 6.9 g; Protein 26.6 g; Carbs; 28.3g
