Low-fat milk and mashed potatoes make this chowder so rich and creamy you won’t miss the actual cream. Farm-raised tilapia and abundant Pacific cod—both with tender, flaky textures—are ocean-friendly choices.

Makes 2 servings, 1 3/4 cups each

ACTIVE TIME: 30 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

1 slice bacon, diced
1 small onion, chopped
1 stalk celery, chopped
1 clove garlic, minced
1 cup bottled clam juice or reduced-sodium chicken broth (see Tips for Two)
8 ounces tilapia or Pacific cod fillets, cut into 1-inch cubes
2 small russet potatoes, peeled and diced (about 2 cups)
1 teaspoon chopped fresh thyme or 1/4 teaspoon dried
1 bay leaf
2/3 cup low-fat milk
1 tablespoon water
2 teaspoons cornstarch
1/8 teaspoon freshly ground pepper
2 teaspoons chopped fresh parsley (optional)

1. Heat a large saucepan over medium heat. Add bacon and cook, stirring often, until crisp, 3 to 5 minutes. Transfer the bacon with a slotted spoon to a paper towel-lined plate to drain.
2. Add onion, celery and garlic to the bacon drippings and cook, stirring occasionally, until softened, 3 to 5 minutes. Add clam juice (or chicken broth), fish, potatoes, thyme and bay leaf and bring to a simmer. Cover, reduce heat to maintain a simmer, and cook until the potatoes are tender, 10 to 12 minutes. Discard the bay leaf. With a slotted spoon, transfer about 2/3 cup of the solids to a bowl and mash with a potato masher or fork. Return to the pot and add the milk. Bring to a simmer.
3. Whisk water and cornstarch in a small bowl. When the soup comes to a simmer, gradually add the cornstarch mixture. Cook, stirring constantly, until thickened, about 1 minute. Season with pepper. Serve garnished with the cooked bacon and parsley, if using.

NUTRITION INFORMATION: Per serving: 323 calories; 5 g fat (2 g sat, 1 g mono); 67 mg cholesterol; 40 g carbohydrate; 31 g protein; 3 g fiber; 759 mg sodium; 1121 mg potassium.

Nutrition bonus: Vitamin C (60% daily value), Potassium (32% dv), Magnesium (19% dv), Folate (16% dv).

Exchanges: 2 starch, 1 vegetable, 3 very lean meat, 1 fat

2 1/2 Carbohydrate Servings

TIP: Tips for Two: Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broth in aseptic packages keep for up to 1 week in the refrigerator. Add to soups, sauces, stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.

This recipe takes A LOT longer than the time given. I would say to plan on an hour and half of your total prep and cooking time. The potatoes take a lot longer to get soft because there isn't too much liquid. That said, the taste is pretty good though I did want something slightly creamier.

Sara, Co, VT