Cheesy Tuna-Vegetable Chowder

Health score
22%
Cheesy Tuna-Vegetable Chowder
20 min.
4
444kcal

Suggestions


Welcome to a delightful culinary experience with our Cheesy Tuna-Vegetable Chowder! This comforting dish is perfect for those busy days when you crave something hearty yet quick to prepare. In just 20 minutes, you can whip up a creamy, cheesy chowder that’s not only delicious but also packed with nutrients from a medley of vibrant vegetables.

Imagine the rich aroma of sautéed onions mingling with the savory notes of tuna and the creamy goodness of melted cheese. This chowder is a wonderful way to incorporate protein and veggies into your meal, making it an ideal choice for lunch or dinner. With each spoonful, you’ll enjoy the satisfying blend of flavors and textures, from the tender vegetables to the creamy broth.

Whether you’re cooking for yourself or feeding a family, this recipe serves four and is sure to please even the pickiest eaters. Plus, it’s a fantastic way to use pantry staples and frozen vegetables, making it both economical and convenient. So, gather your ingredients and get ready to indulge in a bowl of warmth and comfort that will leave you feeling nourished and satisfied!

Ingredients

  • 0.3 cup butter 
  • 0.5 cup onion chopped (1 medium)
  • 0.3 cup flour all-purpose
  • 0.5 teaspoon ground mustard 
  • 0.1 teaspoon pepper 
  • cups milk 
  • cup chicken broth (from 32-oz carton)
  • cups savory vegetable mixed frozen
  • 0.3 teaspoon marjoram dried crushed
  • oz processed cheese food shredded
  • 10 oz tuna flaked drained canned

Equipment

  • sauce pan

Directions

  1. In 3-quart saucepan, melt butter over medium heat.
  2. Add onion; cook and stir until tender. Reduce heat to low. Stir in flour, mustard and pepper; cook and stir until mixture is smooth and bubbly.
  3. Gradually stir in milk and broth. Stir in frozen vegetables and marjoram.
  4. Heat to boiling over medium heat, stirring occasionally. Reduce heat to low; cover and simmer 3 to 5 minutes or until vegetables are crisp-tender.
  5. Add cheese and tuna; heat, stirring gently, until cheese is melted.

Nutrition Facts

Calories444kcal
Protein24.18%
Fat51.51%
Carbs24.31%

Properties

Glycemic Index
61
Glycemic Load
11.06
Inflammation Score
-10
Nutrition Score
26.536956356919%

Flavonoids

Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.06mg

Nutrients percent of daily need

Calories:443.82kcal
22.19%
Fat:25.79g
39.68%
Saturated Fat:10.04g
62.75%
Carbohydrates:27.38g
9.13%
Net Carbohydrates:23.14g
8.42%
Sugar:7.65g
8.5%
Cholesterol:69.68mg
23.23%
Sodium:1070.82mg
46.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.24g
54.48%
Vitamin A:5636.91IU
112.74%
Selenium:59.97µg
85.67%
Calcium:495.26mg
49.53%
Vitamin B12:2.93µg
48.86%
Phosphorus:477.77mg
47.78%
Vitamin B3:8.95mg
44.74%
Vitamin B2:0.45mg
26.76%
Vitamin B6:0.43mg
21.69%
Vitamin B1:0.29mg
19.42%
Manganese:0.37mg
18.63%
Potassium:594.94mg
17%
Fiber:4.24g
16.96%
Magnesium:65.94mg
16.48%
Vitamin D:2.36µg
15.75%
Iron:2.71mg
15.04%
Zinc:2.23mg
14.86%
Vitamin C:10.99mg
13.33%
Folate:50.16µg
12.54%
Vitamin B5:0.9mg
9.01%
Copper:0.16mg
8.16%
Vitamin E:1.01mg
6.71%
Vitamin K:1.5µg
1.43%