Creamy Fish Chowder

http://www.eatingwell.com/recipes/creamy_fish_chowder.html

From EatingWell:  January/February 1993, EatingWell Serves Two

Low-fat milk and mashed potatoes make this chowder so rich and creamy you won't miss the actual cream. Farm-raised tilapia and abundant Pacific cod—both with tender, flaky textures—are ocean-friendly choices.

2 servings, 1 3/4 cups each | Active Time: 30 minutes | Total Time: 40 minutes

Ingredients

• 1 slice bacon, diced
• 1 small onion, chopped
• 1 stalk celery, chopped
• 1 clove garlic, minced
• 1 cup bottled clam juice, or reduced-sodium chicken broth (see Tips for Two)
• 8 ounces tilapia or Pacific cod fillets, cut into 1-inch cubes
• 2 small russet potatoes, peeled and diced (about 2 cups)
• 1 teaspoon chopped fresh thyme, or 1/4 teaspoon dried
• 1 bay leaf
• 2/3 cup low-fat milk
• 1 tablespoon water
• 2 teaspoons cornstarch
• 1/8 teaspoon freshly ground pepper
• 2 teaspoons chopped fresh parsley, (optional)

Preparation

1. Heat a large saucepan over medium heat. Add bacon and cook, stirring often, until crisp, 3 to 5 minutes. Transfer the bacon with a slotted spoon to a paper towel-lined plate to drain.
2. Add onion, celery and garlic to the bacon drippings and cook, stirring occasionally, until softened, 3 to 5 minutes. Add clam juice (or chicken broth), fish, potatoes, thyme and bay leaf and bring to a simmer. Cover, reduce heat to maintain a simmer, and cook until the potatoes are tender, 10 to 12 minutes. Discard the bay leaf. With a slotted spoon, transfer about 2/3 cup of the solids to a bowl and mash with a potato masher or fork. Return to the pot and add the milk. Bring to a simmer.
3. Whisk water and cornstarch in a small bowl. When the soup comes to a simmer, gradually add the cornstarch mixture. Cook, stirring constantly, until thickened, about 1 minute. Season with pepper. Serve garnished with the cooked bacon and parsley, if using.

Nutrition

Per serving : 323 Calories; 5 g Fat; 2 g Sat; 1 g Mono; 67 mg Cholesterol; 40 g Carbohydrates; 31 g Protein; 3 g Fiber; 759 mg Sodium; 1121 mg Potassium

212 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 3 very lean meat, 1 fat

Tips & Notes

• Tips for Two: Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broth in aseptic packages keep for up to 1 week in the refrigerator. Add to soups, sauces, stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.