Tilapia Corn Chowder
This light soup is a great way to slip fresh corn (and tilapia, of course!) into your late-summer menu. Make it a meal: Enjoy with a mixed green salad and oyster crackers.
2 ounces bacon (about 2 slices)
1 teaspoon canola oil
1 stalk celery, diced
1 leek, white part only, halved lengthwise, rinsed and thinly sliced
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
4 cups reduced-sodium chicken broth
8 ounces Yukon Gold potatoes, diced
2 cups fresh corn kernels (about 4 ears)
1 1/2 pounds tilapia fillets, cut into bite-size pieces
1 teaspoon finely chopped fresh thyme
1 cup half-and-half
2 teaspoons lemon juice
2 tablespoons chopped fresh chives (optional)
1. Chop bacon and cook in a large Dutch oven over medium heat until crispy, 3 to 4 minutes. Drain on paper towels.
2. Add oil to the pan. Add celery, leek, salt and pepper and cook until the vegetables just begin to soften, about 2 minutes. Add broth, potatoes and corn. Bring to a gentle simmer. Cook until the potatoes are just tender and the corn is cooked through, about 8 minutes. Stir in tilapia and thyme; return to a gentle simmer. Cook until the tilapia is cooked through, about 4 minutes more. Remove from the heat.
3. Stir in half-and-half, lemon juice and the reserved bacon. Garnish with chives, if using.
Per serving: 288 calories; 10 g fat (4 g sat, 3 g mono); 78 mg cholesterol; 22 g carbohydrate; 31 g protein; 2 g fiber; 453 mg sodium; 598 mg potassium.
Nutrition bonus: Selenium (73% daily value), Vitamin C (25% dv), Potassium (17% dv), Folate (16% dv), Magnesium (15% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 3 very lean meat, 2 fat