A Recipe From DietWatch
Prep time: 10 minutes
Cooking time: 25 minutes
Ingredients
2 slices center cut bacon (1 1/2 ounces), minced
1 yellow onion, chopped fine
1 clove garlic, minced
1/2 green pepper, chopped fine
1 teaspoon salt
1/2 teaspoon black pepper
1/3 cup white wine
6 potatoes (approximately 1 1/2 pounds), peeled and diced
2 cups chicken broth or fish stock, hot
6 jumbo prawns (approximately 4 ounces), cleaned, cooked and halved
4 ounces orange roughy or snapper cut in 1-inch chunks
4 ounces salmon cut in 1-inch chunks
1 small bay leaf
Pinch of dry thyme
1/2 teaspoon paprika
1 1/2 cups evaporated nonfat milk
1/2 cup low fat 1 percent milk
1 tablespoon arrowroot powder
1/4 cup chopped parsley
Method
Saut the bacon in a heavy-bottomed 6-quart pot over a medium heat. Add the onion, garlic, celery, pepper and seasonings and cook until wilted (soft but not browned). Add the wine and cook off the alcohol on a high heat. Turn the heat down and add the potatoes stirring to coat well, continue cooking these while you poach the seafood.
Bring the hot broth to a simmer and cook the seafood separately until just cooked, approximately 6 minutes for each thing. Remove the seafood to a separate bowl and add the broth and remaining spices to the potatoes. Cook until the potatoes are tender, then add the evaporated milk and the seafood before bringing it to a gentle simmer. Dissolve the arrowroot powder in the cold milk and stir into the soup with a wooden spoon. Let this simmer gently for several minutes before plating. Garnish with parsley right before serving.
Yield: 6 servings
Per serving (12 ounces): Calories 252; Fat 4.4 g; Saturated fat 1.3 g; Cholesterol 56.4 mg; Sodium 930 mg; Carbohydrate 30.6 g; Dietary fiber 2.9 g; Sugar 1.85 g; Protein 20.5 g; Vitamin A 131 RE; Vitamin C 36 mg; Calcium 261 mg; Iron 2.0 mg. This recipe is 16 percent fat.
Carbohydrate points: 2
Carbohydrate: 30.6 g
Exchanges: 2 Meat -- Very Lean, 1 1/2 Starch/Bread, 1/2 Milk -- Very Low Fat
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Source: Health & Wellness
