HEART HEALTHY RECIPE (LUNCH): ITALIAN SEAFOOD CHOWDER

·         1½ TBSP olive oil

·         3 medium cloves garlic

·         1 cup onion, finely chopped

·         ½ cup celery, finely chopped

·         ¼ tsp. basil

·         ¼ tsp. oregano

·         Pinch of thyme

·         1 (28 ounces) canned diced tomatoes            with juice

·         1 cup tomato sauce

·         6 cups clam juice or fish bouillon

·         1 lb. tilapia

·         1 lb. frozen cooked salad shrimp

·         2 TBSP fresh parsley

1.      In a 4-quart soup pot, heat olive oil

2.      Add garlic and when it turns brown remove it quickly with a slotted spoon and discard, then reduce the heat

3.      Add celery, onions and spices to oil and cook over medium heat for 5 minutes

4.      Add tomatoes and tomato sauce and simmer for 5 minutes

5.      Add clam juice and tilapia, cover and bring to a boil

6.      Remove cover and boil for 10 minutes longer

7.      With a wire whisk, whip soup to break up fish into pea sized flakes and add cooked shrimp

8.      Reduce to simmer and cook for 20 minutes, then add parsley and salt to taste

Servings:  8

Serving size:  1 cups

Nutritional Information

Calories:  110

Fat:  4 g

Saturated Fat:  1 g               TIP:               

Cholesterol:  20 mg              You can substitute Pollack, bluefish, striped

Sodium:  420 mg                   bass or trout for the tilapia.

Carbohydrate:  10 g               

Fiber:  3 g

Protein:  9 g

"The Perfect Day"
By: Nanette Cameron, RD