2 hearty chowders

Chowders are hearty soups that can be eaten as a side, or as a meal on its own. For 2 great winter-warming recipes, read on.

How to make fish chowder with tomato and fennel.

Preparation time 8 minutes; cooking time 25 minutes; serves 4
 

• 15 ml olive oil1 medium onion, coarsely chopped
• 2 cloves garlic, crushed
• 5 ml fennel seeds
• 500 ml fish stock
• 398 ml stewed tomatoes
• 125 ml dry white wine
• 250 g red potatoes, unpeeled, cut into small dice
• 500 g firm fish fillets, such as cod, cut into 8 even pieces
• 50 ml coarsely chopped parsley

1.
Heat oil in a large saucepan over medium-high heat.
Add onion and garlic; sauté until softened, five minutes.
Add fennel seeds; sauté 30 seconds.
Add the stock, tomatoes, wine and potato.
Simmer, uncovered, until potato is tender, 15 minutes.

2.
Add fish and parsley.
Bring to a gentle boil.
Remove from heat and serve immediately.

Per serving, you get: 215 calories, 26 g protein, 4 g fat (including 1 g saturated fat), 50 mg cholesterol, 16 g carbohydrates, 4 g fibre and 569 mg sodium

This is a nutritious blend of sweet potatoes, carrots, onions, potatoes and other vitamin- and mineral-rich vegetables.
Preparation time 25 minutes; cooking time 40 minutes; serves 4.
 

• 5 ml olive oil
• 1 large onion, finely chopped
• 2 medium stalks celery, coarsely chopped
• 6 ml dried thyme2 medium carrots, peeled and coarsely chopped
• 1 large sweet potato, peeled and coarsely chopped
• 1 medium parsnip, peeled and coarsely chopped1 large red potato, peeled and coarsely chopped
• 1⁄2 green pepper, seeded and coarsely chopped
• 420 ml low-sodium chicken or vegetable stock
• pinch of salt
• 420 ml 2% milk
• 15 ml balsamic vinegar
• 3 strips turkey bacon, cooked and coarsely chopped

1.
Heat oil in a large saucepan over medium heat.
Add the onion, celery and thyme; sauté until softened, five minutes.
Add carrot, sweet potato, parsnip, potato, green pepper, stock and salt.
Add just enough water to cover the ingredients.
Simmer, covered, until vegetables are tender, 30 minutes.

2.
Purée half the soup in a blender until smooth.
Return the purée to the pan.
Stir in milk and heat gently. Stir in vinegar. Sprinkle with bacon just before serving.

Per serving, you get: 269 calories, 9 g protein, 7 g fat (including 2 g saturated fat), 21 mg cholesterol, 45 g carbohydrates, 7 g fibre and 774 mg sodium.

You can sprinkle two or three slices of coarsely chopped hot salami or a little pancetta or prosciutto can be sprinkled on the soup in place of bacon.

These 2 warming chowders are tasty, nutritious and easy to make. Follow these steps for a satisfying light meal for the whole gang.