Healthy Diet for December 13 – Through Thick or Thin

Love the creamy thickness of chowder? The velvety smoothness of vegetable bisque? The heartiness of harvest stew? The full body of these dishes often comes from heavy cream, a flour-butter roux, or egg yolks—adding calories, fat, and cholesterol, too.

Try these healthful culinary tricks to get you through the thick or thin of soup, stew, or chili:

• To thicken, stir in

Mashed potatoes, sweet potatoes, squash

Pureed beans, any kind

Tomato paste

Bread cubes or crumbs

Leftover pureed veggies, rice, or pasta

• To thin, stir in

Fat-free or low-sodium broth

Liquid from cooking vegetables

Tomato juice

Fruit juice

Tuna Chowder

• 1 10 3⁄4-ounces can low-sodium chicken broth
• 1 cup diced potatoes
• 1 pound yellow fin tuna steaks, skinned and cubed
• 1⁄2 cup chopped onion
• 1⁄2 cup chopped carrots
• 1⁄2 cup chopped celery
• 1⁄2 cup frozen corn
• 1⁄2 teaspoon dried basil
• 1⁄4 teaspoon dried thyme
• 1⁄2 cup low-fat milk
• 1 tablespoon chopped parsley

In a large saucepan, mix broth with 1 can of water. Add potatoes and simmer 10 to 15 minutes until tender. Remove cooked potatoes from broth, reserving liquid. Puree cooked potatoes with 1/4 cup broth. Add tuna, vegetables, seasonings, and pureed potatoes to remaining broth in saucepan. Simmer 8 to 10 minutes until fish flakes easily. Stir in milk and heat to serving temperature without boiling. Sprinkle with parsley just before serving. Makes 4 servings.