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Corn-Fish Chowder

Randy Mayor; Jan Gautro
Yield 8 servings (serving size: 1 1/2 cups soup and about 1 teaspoon bacon)
This creamy one-bowl meal is loaded with flavorful ingredients including fish fillets and cream-style corn. Make this when you need a satisfying, home-style soup in a hurry.

Ingredients

  • 2 bacon slices
  • 1/2 cup chopped onion
  • 1 1/2 teaspoons ground thyme
  • 2 (15.75-ounce) cans fat-free, less-sodium chicken broth
  • 1 pound peeled baking potato, cut into 1/4-inch-thick slices
  • 2 cups fresh or frozen whole-kernel corn
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 (8 1/4-ounce) cans cream-style corn
  • 1 (12-ounce) can evaporated fat-free milk
  • 1 pound orange roughy or catfish fillets, cubed
  • 1/2 cup instant potato flakes (not granules)
  • Coarsely ground black pepper (optional)

Nutrition Information

  • calories 261
  • caloriesfromfat 14 %
  • fat 4.2 g
  • satfat 1.3 g
  • monofat 1.8 g
  • polyfat 0.7 g
  • protein 16 g
  • carbohydrate 40.1 g
  • fiber 2.6 g
  • cholesterol 16.6 mg
  • iron 1.3 mg
  • sodium 527 mg
  • calcium 144 mg

How to Make It

  1. Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from pan; crumble. Add onion to drippings in pan; sauté 5 minutes. Stir in thyme, broth, and baking potato; bring to a boil. Reduce heat; simmer 10 minutes.

  2. Add whole-kernel corn and next 4 ingredients (whole-kernel corn through milk); bring to a simmer. Stir in fish; cook 9 minutes or until fish flakes easily when tested with a fork. Add potato flakes, and cook until thick (about 1 minute); stir constantly. Sprinkle bacon evenly over each serving. Garnish with ground pepper, if desired.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.