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posted: 1/6/2008 at 1:32 AM
modified: 1/6/2008 at 1:46 AM |
This was a very tasty tomatoe based soup at only 189 calories a cup.
Light and Tasty's Mediterranean Seafood Chowder Soup
INGREDIENTS
1-1/2 cups chopped sweet yellow or red peppers
1 large onion, quartered and thinly sliced
3 garlic cloves, minced
2 tablespoons olive oil
1 can (28 ounces) crushed tomatoes
2-1/4 cups water
1 can (14-1/2 ounces) chicken broth
1 cup uncooked long grain rice
1/2 cup white wine or additional chicken broth
1/2 to 1 teaspoon dried thyme
1/2 to 1 teaspoon dried basil
1/2 teaspoon salt
1/8 teaspoon crushed red pepper flakes
8 ounces uncooked medium shrimp, peeled and deveined
8 ounces cod fillets, cut into pieces
DIRECTIONS
In a large saucepan or Dutch oven, saute the peppers, onion and garlic in oil until tender. Add the tomatoes, water, broth, rice, wine or additional broth and seasonings. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until rice is tender.
Stir in the shrimp and cod; cover and simmer for 2-4 minutes or until shrimp turn pink and fish flakes easily with a fork. Yield: 10 servings.
Nutritional Analysis: One serving (1 cup) equals 187 calories, 4 g fat (1 g saturated fat), 44 mg cholesterol, 433 mg sodium, 25 g carbohydrate, 3 g fiber, 12 g protein. Diabetic Exchanges: 2 lean meat, 1 starch.
Changes you might want to make: I did not like the shrimp in it, I would use mini salad shirmp or none at all. No shrimp brings in down to 139 calories per cup, if you skip the white wine and use brown rice. If you like spicy soup you could add more spices.
Hope you try it and like it! 
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Bugs
Marathon - October 5th goal stay with the pacer at mile 15, unliike last time.
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