Tuna and Potato Chowder - Healthier. Happier.

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Tuna and Potato Chowder
  • 2 teaspoons olive oil
  • 4 medium potatoes, peeled and diced into 2cm chunks
  • large brown onion, chopped
  • 1 medium tomato, diced
  • 2 medium carrots, sliced thinly
  • 1 celery stick, sliced
  • 375ml (1 1/2 cups) water
  • Black pepper, freshly ground
  • 1 1/2 tablespoons plain flour
  • 2 1/2 cups reduced fat milk
  • 1/2 cup reduced fat cheddar cheese, grated
  • 450g can chunk style tuna in springwater, drained
  • 1 tablespoon parsley, chopped
  1. Heat oil in deep saucepan and fry onion, celery and carrot until the onion is clear and soft. Add potato, water and pepper and bring to boil. Cover saucepan and cook over low heat for 15 minutes or until the potato is tender.
  2. In a small bowl blend the milk into the flour to avoid lumps, then pour into potato mixture. Bring to boil, stirring constantly until mixture thickens.
  3. Add cheese and stir until melted. Add the tuna, tomato and parsley and heat through, stirring gently.

Alternatives

  • Use up left-over vegetables including boiled potatoes.
  • Substitute canned salmon or cooked chicken for tuna
  • Gluten-free cornflour can be substituted for flour

Storage Suggestions

Can be kept in the refrigerator for up to 3 days. May be frozen for up to 3 months.

Equipment List

  • Large 2 Litre saucepan
  • Chopping board
  • Vegetable peeler
  • Large knife
  • Small bowl
  • Spoon

Nutrition Information


476g Quantity per serving Quantity per 100g
Energy 1229kJ 258kJ
Protein 29.1g 6.1g
7.3g 1.5g
— Saturated 3.4g 0.7g
Carbohydrate 24.8g 5.2g
— Sugars 10.5g 2.2g
Fibre 4.2g 0.9g
Sodium 460mg 97mg
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