Fish and Potato Chowder Authored By:  Polly Pitchford, Full Spectrum Health™ Increasing fish in our diets is easy when you add it to a comfort food favorite like Potato Soup. Use mild, white fish like tilapia, grouper, cod, sole, catfish, etc. Diet Type: Low Calorie Ingredients: 1 large Spanish onion, chopped 5 cups water 1 bay leaf 2 tablespoons chopped parsley 2 stalks celery, sliced 1/4 cup chopped fresh dill pepper to taste 4 potatoes, peeled and cubed 1 cup clam juice 1 teaspoon dried Thyme 4 small white fish fillets, cut into chunks 1/2 cup frozen corn 1 teaspoon salt Serves: 4 Cooking Time: Under 30 minutes Instructions: Place all ingredients except fish and dill in a soup pot. Bring to a boil, reduce heat and simmer until potatoes are tender, about 15 minutes. Just before serving, add fish and dill to chowder; stir and cover. Cook 5 minutes on low heat or until fish is cooked throughout. Season with salt and pepper. Printable Version E-mail a Friend

Barbecue Grilled Tempeh with Onions Throw this tasty dish together in minutes. Nutrition Facts Serving Size: 1 Servings per Recipe: 4 Amount Per Serving  Calories 417 Calories from Fat 107  % Daily Value* Total Fat 12g 18%   Saturated Fat 2g 10%   Mono Fat 4g   Cholesterol 119mg 40% Sodium 998mg 42% Total Carbs 35g 12%   Dietary Fiber 4g 17% Protein 41g   Iron 13% Calcium 10% Vitamin C 20% Vitamin E 1% Vitamin A 4% Vitamin B-12 25% Vitamin B-6 50% Pantothenic acid 21% Niacin 40% Riboflavin 18% Thiamin 27% Folate 16% Selenium 47% Manganese 25% Copper 20% Zinc 17% Potassium 35% Phosphorus 62% Magnesium 27% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.