Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   1      tablespoon    margarine or butter
                        cooking spray
   1 1/3  cups          chopped onion
   1      cup           thinly sliced celery
     2/3  cup           diced carrot
   2      tablespoons   all-purpose flour
   3      cups          diced peeled red potato
     3/4  teaspoon      salt
     1/2  teaspoon      dried thyme
     1/8  teaspoon      coarsely ground pepper
  28 1/2  ounces        fat-free chicken broth
   1                    bayleaf
  16      ounces        frozen cod fillets -- thawed and drained
   1      cup           1% low-fat milk
   6      tablespoons   chopped fresh parsley

Preparation:

1. Melt margarine over medium heat in a Dutch oven coated with cooking spray. Add onion, celery, and carrot; saute 5 minutes or until tender. Sprinkle flour over onion mixture; stir well. Add potato and next 5 ingredients (potato through bay leaf); bring to a boil, stirring occasionally. Cover, reduce heat, and simmer 20 minutes or until potato is tender, stirring occasionally. 2. Cut fish into 1-inch strips; add fish and milk to chowder. Cover and simmer 7 minutes or until fish flakes easily when tested with a fork. Discard bay leaf. 3. Ladle chowder into bowls; sprinkle with parsley.

Nutritional Information:

1 FA, 1 FR/V, 1 B, 1 P/M, 30 C.