6
2 garlic cloves
2 stalks celery
1 large onion
olive oil
284-mL can undiluted cream of celery soup, preferably half-fat
1 cup milk
3/4 tsp curry powder, dried dill or ground cumin
1/2 454-g bag frozed mixed seafood
2 green onions
1/4 cup chopped fresh basil, or parsley (optional)
Mince garlic. Thinly slice celery. Finely chop onion. Lightly coat a large saucepan with oil and set over medium heat. Add garlic, celery and onion. Stir often until onion starts to soften, 3 to 4 minutes.
Add soup, milk and curry powder. Bring to a boil over medium-high heat, stirring often. Reduce heat to medium and cook, uncovered and stirring occasionally, until celery is tender, 3 to 4 minutes. Add seafood and stir often until cooked, about 3 minutes.
Meanwhile, thinly slice green onions and chop basil. Stir in once seafood is cooked. Taste and add more seasoning, if needed. Ladle into warm bowls and serve with chunks of crusty whole wheat bread. Leftovers keep well, covered and refrigerated, up to 1 day.
Calories 136, Protein 10.2g, Carbohydrates 3.8g, Fat 3.8g, Fibre 1.5g, Sodium 582mg.
This soothing, creamy seafood chowder is practically a meal in itself. Ready in about 15 minutes, it's a terrific choice for a busy weeknight dinner. Even better, it's low in calories despite its rich flavour and is packed with protein. Round out the meal with a slice of whole grain bread, salad and an apple for dessert.
Bags of frozen mixed seafood are good for both you and your budget. Look for them in the freezer section at your supermarket. At about half the price of frozen shrimp, they're a great buy for calorie counters (a 4-oz/112-g serving has 76 calories and 1 gram of fat).