Fri, Mar-28-03, 14:12
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Forum Founder
Posts: 37,430
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Plan: LC, GF
Stats: 241/190/140
BF:
Progress: 50%
Location: Eastern ON, Canada
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TNT Chowder
TNT ... Tuna 'n Tomato
I've been making some version or another of this soup for years. In my high carb days, I used to add corn or diced potatoes
You could use 2 c. chopped leftover roast turkey breast instead of tuna .. still would be TNT
Note - this makes a relatively quick lunch or weekday supper, accompanied by egg salad in lettuce leaf "wraps". The rest of the family could have whole grain tortillas or pitas.
- TNT Chowder (Tuna 'n Tomato)
3 Tbsp olive oil
˝ c. chopped onion
˝ c. chopped green pepper
1 stalk celery, thinly sliced
2 c. diced tomatoes
4 c. chicken broth
2 Tbsp lemon juice
˝ c. chopped fresh parsley
1 Tbsp chopped capers
bay leaf
sea salt & freshly grd black pepper
cayenne or hot sauce (optional)
2 cans chunk tuna, drained
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- Heat olive oil in large saucepan, sauté onion, green pepper and celery until soft, but not browned.
- Add tomatoes, broth, lemon juice, capers, parsley and bay leaf. Bring just to the boil, reduce heat, cover and simmer for 10 - 15 minutes.
- Remove bay leaf, season with salt & pepper to taste, and add cayenne or hot sauce to taste.
- Add chunked tuna, stir carefully to avoid breaking up the chunks. Reheat briefly if necessary, but do not boil ... to prevent the tuna from falling apart.
- Serve garnished with more fresh parsley.
- Total for whole recipe: 836 calories
Fat: 48
Carbs: 32
Fiber: 9
ECC: 23
Protein: 77
Enjoy
Doreen
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