Seafood Alternatives: salmon, swordfish, halibut, chilean sea bassNumber of Servings: 4Ingredients: 1 pound yellowfin tuna steaks, skinned and cubed1 can low-sodium chicken broth (10-3/4 ounces)1 cup diced potatoes1/2 cup EACH chopped onion, carrots, and celery1/2 cup frozen corn1/2 teaspoon dried basil1/4 teaspoon dried thyme1/2 cup low-fat milk1 tablespoon chopped parsleyInstructions: 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.
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Number of Servings: 6Ingredients: 30 ounces lobster stock2 ears of corn1 medium yucca - small dice1 small onion - small dice12 ounces Squat Lobster Chunks2 ounces buttercilantro leavessalt and pepper - to taste4 ounces heavy cream1 can cream cornInstructions: Remove kernels from ear of corn. Sauté onion and kernels in butter, add ear of cleaned corn, can of cream corn, yucca and lobster stock. Simmer for 20- 30 minutes and remove ears and puree roughly.
Add frozen Lobster Chunks.
When the lobster is cooked add cream and season.
Serve with cilantro leaves as garnish on top of soup and corn bread sticks.
Source: Ambassador Seafoods
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Traditionally, chowder is a thick, hearty soup generally made with seafood, salt pork, vegetables and milk. But for all of their warmth and flavor, most chowders are quite high in fat and calories. For a low-calorie change, try this Light Albacore ChowderNumber of Servings: 4Ingredients: 1 1/3 pounds skinless Pacific albacore loin cuts or steaks1 can (10-3/4 ounces) chicken broth, preferably low-sodium or salt-free style1 cup diced new potatoes1/4 teaspoon dried thyme1/2 teaspoon dried basil1/2 cup each: chopped onions, carrots and celery1/2 cup frozen corn kernels1/2 cup low-fat milk2 tablespoons chopped parsleyInstructions: Rinse albacore with cold water; pat dry with paper towels. Cube fish; set aside. In medium saucepan, mix broth with 1 can of water. Place albacore in steamer tray over broth and steam 2-3 minutes. DO NOT OVERCOOK! Albacore should be pink in center when removed from heat. Set albacore aside.
Strain broth into large saucepan. Add potatoes and simmer until tender. Remove cooked potatoes from broth, reserving liquid. Puree cooked potatoes with 1/4 cup broth. Return with remaining broth to pot. Add thyme, basil, and vegetables. Simmer until vegetables are almost tender.
Before serving, stir in albacore and milk and heat to serving temperature without boiling. Sprinkle with parsley just before serving.
Source: Oregon Albacore Commission
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Lobster is a lowfat and healthy protein, but chowders (made with cream) are typically high in calories and saturated fat. You can enjoy this decadent lobster chowder guilt free since it’s chock full of good-for-you ingredients.Number of Servings: 6Ingredients: One 16-ounce bag frozen corn kernels (about 3 cups)3 cups all-natural chicken broth or vegetable broth2 large carrots, shredded (about 2 cups)1 large baking potato, peeled and cut into 1/2-inch cubes (about 2 cups)1 teaspoon chopped fresh thyme1 bay leaf3 cups whole milk¼ cup all-purpose flour2 tablespoons sherry1 tablespoon butter3 cups cooked lobster meat, chopped (about 16 ounces- or the meat from 3 small lobsters)Salt and pepperNutrition Information: (per serving)
330 calories; 9g fat (4.5g saturated); 720mg sodium; 39g carbohydrates; 5g fiber; 23g protein; 130% vitamin A; 20% calcium
Instructions: Combine the corn, broth, carrots, potato, thyme, and bay leaf in a large saucepan or Dutch oven and stir. Cover, and bring to a boil. Reduce the heat and simmer, covered, until the potatoes are tender, about 15 minutes.
Meanwhile, whisk together the milk and flour in a medium bowl until well blended.
When the potatoes are tender, stir in the milk mixture (re-whisk if necessary), sherry, butter, and lobster meat. Bring the soup back to a simmer, stirring constantly. Continue to simmer and stir gently until the soup thickens slightly, about 2 minutes.
Remove the bay leaf and season with salt and pepper to taste. Serve in individual bowls with a piece of crusty bread and green salad on the side.
Source: Meal Makeover Moms
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Number of Servings: 8Ingredients: 4 tablespoons butter1 cup chopped onion1/2 cup sliced celery4 cups peeled, diced potatoes4 cups chicken broth2 cups waterTwo 8oz cans corn, drained4 catfish fillets cut into 1 inch cubes1/2 cup flour1 cup milksalt and pepperchopped parsleyInstructions: Heat 1 tablespoon butter in large stock pot. Sauté onion and celery
until tender. Add potatoes, chicken broth, and water. Cover and simmer
20 minutes. Add corn and catfish. Simmer 15 minutes or until catfish
flakes. Melt remaining 3 tablespoons butter. Beat butter and flour
until smooth. Gradually whisk into soup. Simmer 5-7 minutes. Stir in
milk and heat thoroughly. Season with salt and pepper to taste. Garnish
with chopped parsley, if desired.
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The kids are running in from practice and you need to get dinner on the table fast. Sound familiar? Tonight, serve them this quick clam chowder. Most of the ingredients are probably already in your pantry. Dinner in 15 minutes, kids!Number of Servings: 4Ingredients: 2 cans clams, drained2 celery stalks, chopped2 tablespoons dehydrated onion1 can cream of celery soup1 can cream of mushroom soup1 can cream of potato soup1 pint half and half or milkInstructions: Drain juice from clams into pan and cook celery and onion in juice
until tender; about 10 minutes. Add the 3 cans of soup and dilute with
half and half or milk to desired consistency. Bring to a boil; add
clams but do not boil again.
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