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| Recipe: Potato Tuna Chowder |
Servings: 6
Preparation Time: 15 min.
Cooking Time: 30 min.
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| Ingredients: |
- 2-1/2 cups potatoes, peeled and diced
- 2 cup chicken stock
- 1/2 cup onions\cooked, chopped
- 1/4 tsp. sage
- 1/4 tsp. paprika
- 1/8 tsp. white pepper
- 1/2 cup carrots\cooked, sliced
- 1/2 cup celery\cooked, sliced
- 1 cup frozen green beans, thawed
- 3 cup skim milk
- 1/3 Lbs. white tuna in water, drained and flaked
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| Cooking Directions: |
Combine 1 cups potatoes, stock and
onions in a nonreactive saucepan. Bring to a boil. Reduce heat and
cover. Simmer 10 minutes or until potatoes are tender. Using a
slotted spoon, transfer potatoes and onions to a bowl and mash. Return
to pan. Add remaining potatoes, and all remaining ingredients, except
tuna, to pan. Bring just to a boil. Reduce heat to medium low and
simmer 15-20 minutes or until vegetables are tender. Stir in
tuna and simmer another 5 minutes. |
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| Per Serving:
calories 155, fat 3.6g, calories from fat 21%, protein 15.0g, cholesterol 10.7mg, dietary fiber 2.6g
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| Nutrients |
Exchanges |
| Calories |
155 |
Milk Exchanges |
0.5 |
| Protein |
15.0g |
Vegetable Exchanges |
0.7 |
| Carbohydrates |
21.5g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
2.6g |
Bread Exchanges |
0.6 |
| Sugar |
9.0g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
3.6g |
Lean Meat Exchanges |
0.2 |
| Saturated Fat |
0.7g |
Very Lean Meat/Protein Exchanges |
0.9 |
| Mono-unsaturated Fat |
1.2g |
Fat Exchanges |
0.0 |
| Poly-unsaturated Fat |
1.7g |
| % Calories from Fat |
21% |
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| Cholesterol |
10.7mg |
| Sodium |
441.6mg |
| Vitamins |
Minerals |
| Vitamin A |
311.0IU |
Calcium |
182.7mg |
| Thiamin (B1) |
1.6mg |
Copper |
1.1mg |
| Riboflavin (B2) |
1.2mg |
Iron |
1.9mg |
| Niacin (B3) |
7.1mg |
Magnesium |
44.3mg |
| Vitamin B6 |
1.2mg |
Manganese |
0.8mg |
| Vitamin B12 |
1.4mcg |
Phosphorus |
238.9mg |
| Vitamin C |
15.9mg |
Potassium |
775.0mg |
| Vitamin E |
1.9IU |
Selenium |
24.5mcg |
| Folate |
27.9mcg |
Sodium |
441.6mg |
| Pantothenic Acid |
1.2mg |
Zinc |
1.3mg |
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