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Lactose free hearty chowder

  • 8servings
  • 60minutes

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Source: food.ninemsn.com.auReport recipe

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Nutrition Info . . .

NutrientsProteins, Lipids, Carbohydrates, Cellulose
VitaminsA, B2, B3, B6, B9, H, C, D, E, P
MineralsNatrium, Fluorine, Chromium, Silicon, Calcium, Potassium, Iron, Magnesium, Sulfur, Chlorine, Phosphorus, Cobalt, Molybdenum

Ingredients Jump to Instructions ↓

  1. 40g low-fat smoked ham, diced

  2. 2 stalks celery, finely chopped

  3. 1 onion, finely chopped

  4. 1 large potato, peeled, diced

  5. 2 cups salt reduced chicken stock or water

  6. 2 tablespoons plain flour

  7. 2 cups soy milk

  8. 250g smoked cod, skinned, chopped

  9. 300g can corn kernels, drained

  10. cup frozen peas

  11. 1 red capsicum, seeded, chopped

  12. sourdough toast, chopped parsley, to serve

Instructions Jump to Ingredients ↑

  1. Health facts: kJ: 465, fat: 1.5g, sat fat: 0.3g.

  2. Heat a large saucepan on high. Spray with oil and saute ham, celery and onion for 2-3 minutes, until tender.

  3. Add potato and cook, stirring, for 1 minute. Blend in stock and season to taste. Bring to the boil. Reduce heat to low and simmer, covered, for 10 minutes.

  4. Blend flour with a little of the soy milk to form a smooth paste. Stir into pan with remaining milk, stirring constantly for 4-5 minutes, until sauce boils and thickens.

  5. Add cod, corn, peas and capsicum. Simmer for 5 minutes, until fish is cooked through. Sprinkle with parsley and serve with sourdough toast.

  6. TOP TIP A can of tuna or salmon can be used instead of the cod - or use any other fish of choice.

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