Salmon Chowder
Prep time: 45 minutes
Source: Adopted from Better
Homes and Gardens
Ingredients:
- 1 pound fresh skinless salmon fillets or 15-ounces canned
salmon, rinsed, drained, flaked
- 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
Nutrients per serving:
calories: 211 , total fat: 5g , saturated fat: 1g , cholesterol:
11mg , sodium: 487mg , carbohydrate: 30g , fiber: 3g , protein: 14g ,
vitamin A: 91% , vitamin C: 14% , calcium: 8% , iron: 7% , starch: 1diabetic
exchange , vegetables: 2diabetic exchange , lean meat: 1diabetic exchange
, fat: .5diabetic exchange
Recipe:
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.