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Recipe: Potato Tuna Chowder
Servings: 6
Preparation Time: 15 min.
Cooking Time: 30 min.
 
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
This Recipe is considered:
Low Cholesterol
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.
 
Per Serving: calories 155, fat 3.6g, calories from fat 21%, protein 15.0g, cholesterol 10.7mg, dietary fiber 2.6g

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%    
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