Family Nutrition

Recipes - Beans

Baby Lima And Whitefish Chowder

• 1/2 cup dry white baby lima beans
• 1 tablespoon oil
• 1/2 tsp salt
• 3/4 cup each, sliced celery and diced onion
• 1/2 cup diced green pepper
• 1/4 cup butter or margarine
• 1 can (29-oz.) tomatoes, crushed
• 1 can (141/2-oz.) chicken stock*
• 1/2 teaspoon basil, crushed
• 1/2 pound whitefish fillets, cut into 1-inch cubes Pepper (optional)

Boil beans for two to three minutes. Remove from heat and soak beans for at least one hour. Drain and rinse. In large pot, place soaked beans, 3 cups hot water, oil and 1/2 teaspoon salt. Boil gently with lid tilted 20 to 25 minutes or until beans are tender. Drain and rinse. Sauté celery, onion and green pepper in butter until tender. Add sautéed vegetables, tomatoes, chicken stock and basil to beans. Bring to boil and add whitefish. Cook 10 minutes longer or until fish flakes easily when tested with a fork. Salt and pepper to taste.

Makes 6 to 8 servings.

Nutritional Information per Serving:
Calories-172, (From Fat-23%), Protein-12g, Carbohydrate-22g, Fat -5g, Sodium-640mg,Potassium-745 mg, Dietary Fiber-5g, Calcium-61 mg, Iron-2mg, Vitamin A-763 iu, Vitamin C-25 mg, Cholesterol-18 mg
*Two cups homemade chicken or fish stock can be substituted.

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