Seafood Chowder

Makes 6 servings (1 1/2  cups per serving)

Ingredients

  • 4 Tbsp. unsalted butter 
  • 2 cups chopped onion 
  • 1 ½ cups celery, diced 
  • 1 ½ cup carrots, diced 
  • 1 tsp. dried thyme 
  • 1 tsp. parsley 
  • 1 bay leaf 
  • 1 tsp. oregano 
  • 2 garlic cloves, minced 
  • ¼ cup all-purpose flour 
  • 2 (6.5 oz.) cans chopped clams, undrained 
  • 3 cups potato, peeled and diced 
  • 4 cups 1% milk 
  • 2 (3 oz. or 85 g) cans of smoked mussels, drained 
  • 1 cup of cooked frozen shrimp  

 

Preparation

  1. Melt butter in a large pot over medium-high heat. Add onion, celery, carrots, thyme, parsley, bay leaf, oregano, and garlic. Allow to cook for 5 minutes, then sprinkle in the flour and mix well. 
  2. Meanwhile, drain the clams while reserving the juices. Pour the clam juice into the vegetables and stir well. Bring to a boil. 
  3. Add the potatoes and milk. Stir and allow to come to a boil. Reduce heat and let simmer for 10 minutes, until potatoes and carrots are tender. 
  4. Add in smoked mussels and frozen cooked shrimp. Allow to cook for another 5 minutes. Serve and enjoy! 

 Nutritional analysis per serving: 375 calories, 13 g fat, 25 g protein, 39 g carbohydrate (35 g available carbohydrate), 4 g fibre, 686 mg sodium 

My Viva Servings: 1 grain, 2 proteins, 2 vegetables, 0 fruit, 1 fat, 1 dairy