Salmon Chowder
Combine salmon, fat-free milk, and reduced-sodium broth to make this heart-healthy dinnertime soup recipe.
Total Time:
45 mins
Servings:
Makes eight 1-1/4-cup servings.
Ingredients
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1 pound fresh skinless salmon fillets or one 15-ounce can salmon, rinsed, drained, flaked, and skin and bones removed
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1 tablespoon cooking oil
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2 cups shredded carrots
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1 cup finely chopped onion
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1/2 cup thinly sliced celery
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1-1/2 cups water
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4 cups reduced-sodium chicken broth
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2-1/2 cups cubed red-skinned potatoes (3 medium)
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1 10-ounce package frozen whole kernel corn
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1 teaspoon snipped fresh dill or 1/2 teaspoon dried dillweed
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1/4 teaspoon salt
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2 cups fat-free milk
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2 tablespoons cornstarch
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
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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