New England Fish Chowder with Thyme

Preparation

1. Step 1

   In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring frequently.

   Step 2

   Stir in the fish stock, potatoes, thyme, and pepper. Bring to a simmer. Reduce the heat and simmer, covered, for 20 to 25 minutes, or until the potatoes are tender.

   Step 3

   In a small bowl, whisk together the milk and flour. Whisk into the stock mixture. Increase the heat to medium high and cook for about 5 minutes, or until the mixture thickens, stirring occasionally. Reduce the heat to medium.

   Step 4

   Stir in the fish. Cook for 6 to 7 minutes, or until the fish flakes easily when tested with a fork, stirring occasionally.

2. Nutrition Information

   Step 5

   (Per serving)

   Step 6

   Calories: 181

   Step 7

   Total fat: 2.0g

   Step 8

   Saturated: 0.5g

   Step 9

   Trans: 0.0g

   Step 10

   Polyunsaturated: 0.5g

   Step 11

   Monounsaturated: 1.0g

   Step 12

   Cholesterol: 45mg

   Step 13

   Sodium: 114mg

   Step 14

   Carbohydrates: 20g

   Step 15

   Fiber: 1g

   Step 16

   Sugars: 7g

   Step 17

   Protein: 20g

   Step 18

   Calcium: 167mg

   Step 19

   Potassium: 672mg

3. Dietary Exchanges

   Step 20

   1 starch

   Step 21

   1/2 fat-free milk

   Step 22

   2 very lean meat