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Quick Salmon Chowder
Ingredients
- 2 cups frozen pepper stir- fry vegetables (yellow, green, and red pepper, and onion)
- 2 tablespoons minced seeded jalapeno pepper
- 1 tablespoon margarine or butter
- 2 tablespoons flour
- 2 cups fat-free milk
- 1 cup fat-free half-and-half
- 2 cups refrigerated diced potatoes with onions
- 1 15 ounce can salmon, drained and well flaked
- 1/4 cup snipped watercress
- 2 tablespoons lemon juice
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
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 Facts
(Quick Salmon Chowder)
- Servings Per Recipe 4,
- cal. (kcal) 349,
- Fat, total (g) 10,
- chol. (mg) 61,
- sat. fat (g) 2,
- carb. (g) 33,
- Monosaturated fat (g) 4,
- Polyunsaturated fat (g) 3,
- fiber (g) 3,
- sugar (g) 6,
- pro. (g) 29,
- vit. A (IU) 534,
- vit. C (mg) 15,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 7,
- Pyridoxine (Vit. B6) (mg) 0,
- Folate (µg) 28,
- Cobalamin (Vit. B12) (µg) 5,
- sodium (mg) 1174,
- Potassium (mg) 586,
- calcium (mg) 424,
- iron (mg) 1,
- Percent Daily Values are based on a 2,000 calorie diet
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