Southwestern Alaska Cod Chowder Recipe
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Southwestern Alaska Cod Chowder
Stephen Ceideburg
3 slice Bacon, cut into 1/4" pieces
3/4 cup Chopped onion
1 Clove garlic, minced
3/4 tsp Ground cumin
1/4 tsp Dried red pepper flakes
2 tbsp All-purpose flour
29 oz Low-sodium chicken broth
14 1/2 oz Whole peeled tomatoes
1/2 cup White wine
1/2 Green bell pepper *
1/2 small Sweet potato **
1/2 LB WHITEFISH FILLETS
3/4 cup Frozen corn kernels
1 1/2 tsp Lime juice
Pepper to taste
Chopped fresh cilantro
* seeded and chopped ** peeled and cut into 1/2-inch cubes *** cod or
pollock, cut into 2-inch chunks
Saute bacon in a large saucepan over medium-high heat until crisp.
Stir in onions, garlic, cumin and pepper flakes. Saute 5 minutes, or
until onions are soft. Remove from heat and stir in flour. Cook 1
minute, stirring constantly, then gradually whisk in chicken broth.
Stir in tomatoes, wine, bell pepper and sweet potato. Bring to a boil,
reduce heat and simmer 10 minutes, or until sweet potatoes are soft.
Add whitefish and corn; simmer 2 to 3 minutes, or until whitefish
flakes with a fork. Season with lime juice and pepper. Spoon into
soup bowls and garnish with cilantro.
Per serving: 201 calories (32 percent from protein, 50 percent from
carbohydrate, 18 percent from fat), 17 grams protein, 21 grams
carbohydrate, 4 grams fat, 25 milligrams cholesterol, 917 milligrams
sodium.
Exchanges: 1 1/2 vegetable, 1 bread, 2 meat, 1/2 fat.
From the Oregonian's FOODday, 1/5/93. |
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Diet hints and tips
If your aim is to get thinner and enhance your overall healthfulness, without doubt you should decide on a specially designed balanced dietary regime. In theory, this must take in five measures of pulses and vegetables each day and involve an appropriate blend of proteins, carbs and fats.
When planning a dietary regime, it is essential to also attempt to cut down your intake of fat, salt and refined carbohydrates.
When selecting food, dieters often concentrate on supermarket and branded food items known as 'low fat'. To do this is most certainly foolish, insofar as a food might just be very low in fat, but still elavated in calories and carbs.
Learn to recognise the difference between hunger and thirst. We all need plain water , it is critical for our survival and has no fat. Water is also good in that it fills your belly and reduces feelings of hunger. The recommended amount physicians allege that you should consume at the minimum 6 cups of plain water each day of the week.
Instead of concentrating on the many types of food you ought to eliminate from your dietary regime, focus on the "good" foods which you should introduce to your dietary regime. If one can bring in the recommended amount nutritious grains and vegetables into your meal plan, you will find that you feel more full and have a significantl;y lower likelihood of being seduced by those detrimental between meals potato chips.
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