Vegetable and Fish Chowder
Source: American Institute for Cancer Research

The following updated chowder is a creamy fish soup – a comfort food without the usual fat – that achieves its rich body by puréeing both potatoes and (surprise!) squash.

1/2 to 1 Tbsp. canola oil
1/2 cup finely chopped onion
2 medium stalks celery, diced
1-2 cloves garlic (or to taste), minced
4 cups reduced-fat (2%) milk
1 cup potatoes, peeled and diced
2 cups butternut squash, peeled and diced
1 bay leaf
1 lb. fish fillet cut in 3/4 inch pieces
1/2 tsp. dried thyme
1/2 tsp. dried marjoram
Salt and freshly ground white pepper, to taste
Paprika for garnish
In a heavy, deep pan, heat the oil over low-medium heat. Add the onion, celery and garlic into the olive oil and cook for about 5 minutes, stirring occasionally, until soft, translucent and pale gold. Add milk, potatoes, squash and bay leaf. Bring to a boil over high heat, then immediately reduce heat to a gentle simmer. Partially cover with a lid and simmer about 15 minutes, or until vegetables are tender but not falling apart.

With a slotted spoon, transfer potatoes and squash to a blender. Purée with a small amount of the soup liquid until completely smooth. Transfer back to the pan.

Add thyme, marjoram, salt and pepper. Add fish and simmer gently until seafood is just barely cooked through, being careful seafood does not overcook.

Remove from the heat. Check seasoning and add salt and pepper, if necessary. Remove the bay leaf and ladle chowder into individual bowls. Garnish with a light sprinkling of paprika.

Makes 5 servings.

Per serving: 266 calories, 6 g. total fat (3 g. saturated fat), 28 g. carbohydrate, 25 g. protein, 4 g. dietary fiber, 190 mg. sodium.