Quick Salmon Chowder
Recipe from Heart-Healthy Living

Refrigerated diced potatoes and canned salmon make this soup quick and simple to prepare on busy weeknights.


Quick Salmon Chowder

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Ingredients
  • 2  cups
    frozen pepper stir- fry vegetables (yellow, green, and red pepper, and onion)
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  • 2  Tbsp.
    minced seeded jalapeno pepper
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  • 1  Tbsp.
    margarine or butter
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  • 2  Tbsps.
    flour
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  • 2  cups
    fat-free milk
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  • 1  cup
    fat-free half-and-half
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  • 2  cups
    refrigerated diced potatoes with onions
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  • 1  15-oz.can
    salmon, drained and well flaked
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  • 1/4  cup
    snipped watercress
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  • 2  Tbsp.
    lemon juice
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  • 1/2  tsp.
    salt
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  • 1/2  tsp.
    pepper
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Directions
1.
In a large saucepan cook the stir-fry vegetables and jalapeno in hot margarine for 3 to 5 minutes or until tender. Stir in flour. Stir in milk and half and half. Cook and stir until slightly thickened. Cook and stir 2 minutes more.
2.
Stir in potatoes, salmon, watercress, lemon juice, salt and pepper. Cook and stir until heated through.
Nutrition information
Calories 349, Total Fat 9.6 g, Saturated Fat 2.3 g, Monounsaturated Fat 3.6 g, Polyunsaturated Fat 2.9 g, Cholesterol 60.6 mg, Sodium 1173.8 mg, Carbohydrate 32.5 g, Total Sugar 5.7 g, Fiber 3.1 g, Protein 29.4 g. Daily Values: Vitamin A 0%, Vitamin C 25%, Calcium 42%, Iron 8%. Percent Daily Values are based on a 2,000 calorie diet
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