Love the creamy thickness of chowder? The velvety smoothness of vegetable bisque? The heartiness of harvest stew? The full body of these dishes often comes from heavy cream, a flour-butter roux, or egg yolks—adding calories, fat, and cholesterol, too.
Try these healthful culinary tricks to get you through the thick or thin of soup, stew, or chili:
- To thicken, stir in
Mashed potatoes, sweet potatoes, squash
Pureed beans, any kind
Tomato paste
Bread cubes or crumbs
Leftover pureed veggies, rice, or pasta
- To thin, stir in
Fat-free or low-sodium broth
Liquid from cooking vegetables
Tomato juice
Fruit juice
Tuna Chowder
- 1 10 3⁄4-ounces can low-sodium chicken broth
- 1 cup diced potatoes
- 1 pound yellow fin tuna steaks, skinned and cubed
- 1⁄2 cup chopped onion
- 1⁄2 cup chopped carrots
- 1⁄2 cup chopped celery
- 1⁄2 cup frozen corn
- 1⁄2 teaspoon dried basil
- 1⁄4 teaspoon dried thyme
- 1⁄2 cup low-fat milk
- 1 tablespoon chopped parsley
In a large saucepan, mix broth with 1 can of water. Add potatoes and simmer 10 to 15 minutes until tender. Remove cooked potatoes from broth, reserving liquid. Puree cooked potatoes with 1/4 cup broth. Add tuna, vegetables, seasonings, and pureed potatoes to remaining broth in saucepan. Simmer 8 to 10 minutes until fish flakes easily. Stir in milk and heat to serving temperature without boiling. Sprinkle with parsley just before serving. Makes 4 servings.
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