Salmon Chowder
Recipe from
Better Homes and Gardens
Combine salmon, fat-free milk, and reduced-sodium broth to make this heart-healthy dinnertime soup recipe.
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Ingredients
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1 poundfresh skinless salmon fillets or one 15-ounce can salmon, rinsed, drained, flaked, and skin and bones removedsee savings
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1 tablespooncooking oilsee savings
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2 cupsshredded carrotssee savings
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1 cupfinely chopped onionsee savings
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1/2 cupthinly sliced celerysee savings
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1-1/2 cupswatersee savings
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4 cupsreduced-sodium chicken brothsee savings
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2-1/2 cupscubed red-skinned potatoes (3 medium)see savings
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1 10-ounce packagefrozen whole kernel cornsee savings
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1 teaspoonsnipped fresh dill or 1/2 teaspoon dried dillweedsee savings
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1/4 teaspoonsaltsee savings
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2 cupsfat-free milksee savings
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2 tablespoonscornstarchsee savings
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Directions
1.
Rinse fresh salmon; pat dry. Set aside. In a large saucepan heat oil over medium-high heat. Cook and stir carrots, onion, and celery in hot oil about 10 minutes or until the vegetables are tender, stirring occasionally.
2.
Meanwhile, to poach fresh salmon, in a large skillet bring water to boiling. Add salmon. Return to boiling; reduce heat. Simmer, covered, for 6 to 8 minutes or until the salmon flakes easily with a fork. Remove salmon from skillet, discarding poaching liquid. Flake salmon into 1/2-inch pieces; set aside.
3.
Stir the broth, potatoes, corn, dill, and salt into vegetables in saucepan. Bring to boiling; reduce heat. Cook, covered, over medium-low heat about 15 minutes or until the potatoes are tender, stirring occassionally.
4.
Stir together 1/2 cup of the milk and cornstarch. Add milk mixture to saucepan. Stir in remaining milk. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more. Gently stir in poached salmon or canned salmon. Heat through. Makes eight 1-1/4-cup servings.
Nutrition information
Per serving: Calories 211, Total Fat 5 g, Saturated Fat 1 g, Cholesterol 11 mg, Sodium 487 mg, Carbohydrate 30 g, Fiber 3 g, Protein 14 g. Daily Values: Vitamin A 91%, Vitamin C 14%, Calcium 8%, Iron 7%. Exchanges: Vegetable 2, Starch 1, Lean Meat 1, Fat .5.
Percent Daily Values are based on a 2,000 calorie diet
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