Seafood Chowder

Kcal: 465
P: 25
F: 25
C: 35
Fiber: 5

Mixed seafood (shrimp, white fish, scallops): 120g (4.2 oz), Potato: 100g (1 small, diced), Corn kernels (frozen or canned): 75g (1/2 cup), Onion: 50g (1/3 medium, diced), Celery: 50g (1 stalk, diced), Garlic: 3g (1 clove, minced), Fish or vegetable broth: 250ml (1 cup), Milk: 100ml (1/3 cup), Heavy cream: 60ml (1/4 cup), Bacon: 15g (1 slice, diced), Flour: 15g (1 tbsp), Fresh thyme: 1g (1/2 tsp, chopped), Bay leaf: 1, Fresh parsley: 5g (1 tbsp, chopped), Salt: to taste, Black pepper: to taste

Nutritional info:

Meal Type: dinner
Dietary Suitable for: Pescatarian (includes fish and seafood but excludes other meats)
Cooking Time Minutes: 260
Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. In a pot, cook 15g diced bacon over medium heat until crispy. Remove bacon and set aside, leaving the fat in the pot. 2. Add 50g diced onion and 50g diced celery to the pot. Cook for 3-4 minutes until softened. 3. Add 3g minced garlic and cook for 30 seconds until fragrant. 4. Sprinkle 15g flour over the vegetables and stir for 1 minute. 5. Gradually whisk in 250ml broth, 100ml milk, and 60ml heavy cream. 6. Add 100g diced potato, 1g chopped thyme, and 1 bay leaf. 7. Bring to a boil, then reduce heat and simmer for 15 minutes until potato is tender. 8. Add 75g corn kernels and simmer for 3 minutes. 9. Add 120g mixed seafood and simmer for 3-4 minutes until seafood is cooked through. 10. Remove bay leaf and season with salt and pepper to taste. 11. Serve garnished with reserved bacon and 5g chopped parsley.

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