New England Fish Chowder with Thyme

• 2 teaspoons canola or corn oil
• 1 medium onion, chopped
• 3 cups low-sodium fish stock, Chicken Broth (page 50), or commercial fat-free, low-sodium chicken broth
• 2 medium potatoes, peeled and cut into 1/2-inch cubes (about 1 1/2 cups)
• 3/4 teaspoon dried thyme, crumbled
• 1/8 teaspoon pepper (white preferred)
• 1 cup fat-free evaporated milk
• 1/4 cup all-purpose flour
• 1 pound firm mild white fish fillets, such as haddock or cod, rinsed and patted dry, cut into 1/2-inch cubes

1. In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom.
2. Cook the onion for 3 minutes, or until soft, stirring frequently.
3. Stir in the fish stock, potatoes, thyme, and pepper.
4. Bring to a simmer.
5. Reduce the heat and simmer, covered, for 20 to 25 minutes, or until the potatoes are tender.
6. In a small bowl, whisk together the milk and flour.
7. Whisk into the stock mixture.
8. Increase the heat to medium high and cook for about 5 minutes, or until the mixture thickens, stirring occasionally.
9. Reduce the heat to medium.
10. Stir in the fish.
11. Cook for 6 to 7 minutes, or until the fish flakes easily when tested with a fork, stirring occasionally.
12. (Per serving)
13. Calories: 181
14. Total fat: 2.0g
15. Saturated: 0.5g
16. Trans: 0.0g
17. Polyunsaturated: 0.5g
18. Monounsaturated: 1.0g
19. Cholesterol: 45mg
20. Sodium: 114mg
21. Carbohydrates: 20g
22. Fiber: 1g
23. Sugars: 7g
24. Protein: 20g
25. Calcium: 167mg
26. Potassium: 672mg
27. 1 starch
28. 1/2 fat-free milk
29. 2 very lean meat

corn oil, onion, lowsodium, potatoes, thyme, pepper, milk, allpurpose, white fish

Taken from www.epicurious.com/recipes/food/views/new-england-fish-chowder-with-thyme-391942 (may not work)