Monday, July 22, 2013

Slammin' Salmon Chowder

So excited to finally make this! For some reason when there is extra salmon around it never stays around long enough to make a batch of chowder. This time I planned ahead and made enough for dinner, one meal of leftovers, and a separate container for the chowder. Batch cooking like this cuts down on meal prep time, especially after a long day! You can make this with raw salmon too because it will cook while everything simmers together. 

Most chowders use heavy cream or ½ and ½ for the richness of the soup. This lightened-up version is full of flavor, but cuts about 100 calories per serving by substituting with 1% milk and some cornstarch to thicken. 

Slammin’ Salmon Chowder

Makes 8 servings

1 Tbsp margarine
1/2 cup onion, diced
1/2 cup celery, sliced
1/2 cup carrots, grated
1 tsp minced garlic
3 red potatoes, cubed
1 cup frozen corn
2 cups low-sodium vegetable stock
¼ cup chopped scallions
1 tsp dried dill weed (2 Tbsp fresh)
Pepper, to taste
2 cups low-fat milk
1 Tbsp corn starch mixed with ¼ cup water
8 oz salmon, cooked and flaked

  1. Heat margarine in a large stockpot. Add onion, celery, and garlic and sauté 3-4 minutes or until softened. Add the carrots, potatoes, corn, broth, scallions, dill, and pepper and cover and simmer for ~40 minutes. 
  2. Add milk, corn starch, and salmon and simmer for 15 minutes. 

Nutrition Facts: 1 cup
160 calories, 4 g fat (1 g saturated), 23 g carbohydrate, 2 g fiber, 10 g protein, 115 mg sodium

Serve warm with a garden salad. Add a piece of corn bread or baguette for a more substantial meal. 

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