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A rich-flavored chowder has
a place at a health-conscious table. You can lose the excess
fat and calories without sacrificing the full-bodied taste of
this classic comfort food soup in winter.
Coastal regions around the
world each have their own special fish soups. Marseille has bouillabaisse,
sweet-and-sour fish soups are found in Southeast Asia and conch
chowders are common in the West Indies and Caribbean islands.
Along the eastern coast of the United States, chowder is an American
classic.
Chowder in the United States
began as a dense, filling soup made with clams or fish such as
cod, often thickened with crackers and sometimes containing potatoes.
It hasn’t changed much since the colonists first made it
that way. Depending on where it is served, chowder can be pale
and creamy – the New England custom – or “Manhattan
style,” a broth-based soup heavily laced with diced tomatoes.
But it is the classic, creamy version – relying on lots
of cream – that presents some health challenges.
However, New England-style
chowder can easily be updated to reduce fat and calories. Low-fat
milk can replace artery-clogging cream, and puréed potatoes
or other vegetables, like butternut squash, can give the soup
rich body. The puréed squash (carrots or even sweet potatoes
can be used) tints the chowder a delicate shade of pale coral.
There is another bonus of using
extra vegetables in any hearty soup: healthful fiber, vitamins
and minerals, and the cancer-fighting phytochemicals found only
in plant-based foods.
Squash is full of such health-promoting
substances. One quarter of a butternut squash provides an entire
day’s worth of vitamin A, plus a healthy dose of vitamin
C, iron, calcium and fiber. The rich orange color of winter squash
signals the presence of the protective phytochemicals called
carotenoids, which are thought to help fight cancer and enhance
immunity.
In the following recipe, the
squash joins other vegetables and herbs to produce a chowder
rich in everything that makes a one-pot entrée hearty,
satisfying and healthful.
Vegetable
and Fish Chowder -
Makes 4 servings.
- 1/2-1 Tbsp. canola oil
- 1/2 cup finely chopped onion
- 2 medium stalks celery, diced
- 1-2 cloves garlic (or to taste),
minced
- 2 cups reduced-fat (2%) milk
- 1 cup potatoes, peeled and
diced
- 2 cups butternut squash, peeled
and 1 bay leaf
- 1 lb. fish fillet cut in 3/4
inch pieces
- 1/2 tsp. dried thyme
- 1/2 tsp. dried marjoram
- Salt and freshly ground white
pepper
- Paprika for garnish
In a heavy, deep pan, heat
the oil over low-medium heat. Add the onion, celery and garlic
into the oil and cook for about 5 minutes, stirring occasionally,
until soft, translucent and pale gold. Add milk, potatoes, squash
and bay leaf. Bring to a boil over high heat, then immediately
reduce heat to a gentle simmer. Partially cover with a lid and
simmer about 15 minutes, or until vegetables are tender but not
falling apart. With a slotted spoon, transfer squash to a blender.
Add a small amount of liquid from the pan. Purée until
completely smooth. Transfer mixture back to the pan. Add thyme,
marjoram and fish. Simmer gently until seafood is just barely
cooked through, being careful seafood does not overcook. Remove
from the heat. Add salt and pepper, if desired. Remove the bay
leaf and ladle chowder into individual bowls. Garnish with a
light sprinkling of paprika. |
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