Tuna Vegetable Chowder
Warm your soul with this delightfully simple dish. From fresh ingredients like zucchini, carrots, broccoli, cauliflower, and mushroom comes a creamy chowder that will warm you all over.
Servings: Serves 4
Prep/Cook time: 20-30 minutes
Diet Considerations: Low calorie, kid-friendly, Good source of Omega-3, Good source of CalciumIngredients:
3 cans or pouches (5 oz) Bumble Bee® Tuna, drained and flaked
2 cups chopped vegetables*
2 tablespoons butter
¼ cup all-purpose flour
2 2/3 cup low-fat milk
1 cup chicken broth
1 ½ teaspoon dried basil or Italian seasoning
¼ teaspoon ground black pepper
2 tablespoons cooking sherry (optional)
In a saucepan steam vegetables over simmering water for 5 - 6 minutes or until almost tender. Set aside. In large sauce pan melt butter, stir in flour. Add milk and broth, stirring constantly until mixture thickens and comes to a boil. Stir in cooked vegetables, tuna, herb, pepper and sherry. Cook for 2 minutes to simmer and heat through.
* Suggested vegetables are broccoli, cauliflower, carrot , zucchini, mushrooms or a combination.
Nutrition Information: For one serving (348g) - Calories 290 (from Fat 90), Fat 10g (Saturated 6g), Trans Fat 0.37g, Cholesterol 75mg, Sodium 930mg, Total Carbohydrate 18g, Fiber 2g, Sugars 9g, Protein 33g.