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Salmon Chowder

Makes: 8 servings
Serving size: 1 1/4cups
Start to Finish 45 mins
Salmon Chowder
Ingredients
  • 1 pound  fresh skinless salmon fillets or one 15-ounce can salmon, rinsed, drained, flaked, and skin and bones removed
  • 1 tablespoon  cooking oil
  • 2 cups  shredded carrots
  • 1 cup  finely chopped onion
  • 1/2 cup  thinly sliced celery
  • 1 1/2 cups  water
  • 4 cups  reduced-sodium chicken broth
  • 2 1/2 cups  cubed red-skinned potatoes (3 medium)
  • 1 10 ounce package frozen whole kernel corn
  • 1 teaspoon  snipped fresh dill or 1/2 teaspoon dried dillweed
  • 1/4 teaspoon  salt
  • 2 cups  fat-free milk
  • 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 occasionally.

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.

Nutrition Facts (Salmon Chowder)
  • Servings Per Recipe 8,
  • cal. (kcal) 211,
  • Fat, total (g) 5,
  • chol. (mg) 11,
  • sat. fat (g) 1,
  • carb. (g) 30,
  • fiber (g) 3,
  • pro. (g) 14,
  • vit. A (RE) 938,
  • vit. C (mg) 8,
  • sodium (mg) 487,
  • calcium (mg) 81,
  • iron (mg) 1,
  • Vegetables () 2,
  • Starch () 1,
  • Lean Meat () 1,
  • Fat () 1,
  • Percent Daily Values are based on a 2,000 calorie diet

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