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Chunky Tuna Chowder

Tags: appetizer, 300 calories or less, 600 calories or less, 30 minutes or less, stove, tuna

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Calories: 

150

Total Fat: 

2g

Protein:  

14g

Total Time: 

N/A

Prep Time: 

N/A

Cook Time: 

N/A

Yield: 

8 servings

Ingredients

1 can (12 oz) drained or 2 pouches (5 oz or 6.4 oz each) tuna
1/2 cup chopped onion
2 tablespoons butter or margarine
2 cups water
1 (15 oz) can diced potatoes, drained
1 cup peeled carrot cut in 1/2 inch pieces
1/2 cup sliced celery
1/2 cup whole kernel corn
1 bay leaf
1/2 teaspoon ground thyme
2 teaspoons garlic salt
1/2 teaspoon ground black pepper
1/2 teaspoon basil leaves, crushed
2 cups non-fat milk, divided
1/4 cup fresh parsley
1/4 cup flour

Directions

In large saucepan, melt butter. Sauté onion until tender. Stir in the next 12 ingredients; bring to a boil. Reduce heat and simmer, covered about 10 minutes. Meanwhile gradually add 1/2 cup milk to flour. Stir until smooth and thick. Add remaining milk to chowder. Gradually whisk in flour mixture; blend well. Fold in tuna and half the parsley, heat through. Garnish with remaining parsley.

Nutritional Information per Serving

Calories: 150

Total Fat: 2

Protein: 14g

Courtesy of: Chicken of the Sea