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Name: Rush-Hour Seafood Chowder
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Yield: 1
Cuisine: American
Ingredients: Parsley (optional); Water; 1 tb Veg. oil; 1 c Instant mashed potato flakes; 1 cn (5 oz) clams; 1 Onion chopped; 1 pk (400 g) frozen fish fillets,; 1 lg Can (385 mL) 2% evaporated; Salt and pepper

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INGREDIENTS

Parsley (optional)
Water
1 tb Veg. oil
1 c Instant mashed potato flakes
1 cn (5 oz) clams
1 Onion ; chopped
1 pk (400 g) frozen fish fillets,
1 lg Can (385 mL) 2% evaporated
Salt and pepper

INSTRUCTIONS

Drain clams, reserving liquid; set clams aside. Add water to clam liquid to make 2 cups. Reserve liquid. In large saucepan, heat oil over med-high heat; add onion and cook until softened. Add reserved water and clam liquid and bring just to boil. Add fish chunks and reserved clams. Heat until fish just begins to cook. Stir in evaporated milk; cook, stirring occasionally over med. heat, 3 to 4 minutes, until fish turns white and is cooked. Stir in potato flakes and heat until just simmering. Add salt and pepper to taste. Garnish each serving with parsley, if desired. Makes about 6 1-cup servings. 170 cal, 23 g. Protein, 2 g Fat, 15 g. Carbohydrate Posted to EAT-L Digest 25 Feb 97 by Lilia Prescod on Feb 25, 1997.

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Nutrition

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Serving Size: 1 Serving (185g)
Recipe Makes: 1 Servings

Calories: 380
Calories from Fat: 129 (34%)

Amt Per Serving		% DV

	Total Fat 14.4g	19 %
	Saturated Fat 1.1g	5 %
	Monounsaturated Fat 10.1g
	Polyunsanturated Fat 2.5g
Cholesterol 0mg		0 %
Sodium 221.9mg		8 %
Potassium 819.4mg		22 %
Total Carbohydrate 59g		17 %
	Dietary Fiber 5.8g	23 %
	Sugars, other 53.1g
Protein 6.2g		9 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 380

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