Diabetes Forecast

The Healthy Living Magazine

Salmon Chowder

Per Serving

Salmon Chowder

Makes: 12 servings
Serving Size: 1 2/3 cups
Calories 180
Fat 5 g
Saturated Fat 1.9 g
Trans Fat 0.1 g
Carbohydrate 19 g
Fiber 3 g
Sugars 3 g
Cholesterol 35 mg
Sodium 230 mg
Potassium 640 mg
Protein 15 g
Phosphorus 220 mg
Choices: Starch 1, Nonstarchy Vegetable 1, Lean Protein 2
  • Makes: 12 servings
  • Serving Size: 1 2/3 cups
  • Preparation Time: 20 minutes
  • Cooking Time: 25 minutes

Ingredients

Olive oil spray
2 cups sliced onion
1 cup sliced celery
1 cup sliced carrots
2 lb. washed and cubed russet or Idaho potatoes (about 6 cups)
3 cups fat-free, no-salt-added chicken broth
3 cups water
1 1/2 lb. salmon fillets
1/2 cup fresh thyme or 2 Tbsp dried thyme
2 Tbsp. Dijon mustard
1/4 cup whipping cream
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 cup chopped fresh chives or 2 Tbsp freeze-dried chives

Directions

  1. Heat a large nonstick saucepan over medium-high heat and coat with olive oil spray.
  2. Add the onion, celery, and carrots to the saucepan. Sauté for 5 minutes.
  3. Add the potatoes, chicken broth, and water. Raise the heat to high, cover, and boil for 10 minutes. 
  4. Meanwhile, rinse the fish, pat it dry, and cut it into 2-inch pieces. Reduce the heat to low and add the salmon and thyme to the saucepan. Stir. Simmer gently (don’t boil) for 5 minutes, or until the salmon turns pink.
  5. Remove the saucepan from the heat. Mix the mustard and cream together in a bowl and stir the mixture into the soup. Add the salt and pepper.
  6. Ladle into soup bowls and sprinkle with chives.

Recipe adapted from The 12-Week Diabetes Cookbook: Your Super Simple Plan for Organizing, Budgeting, and Cooking Amazing Dinners by Linda Gassenheimer. Available from shopdiabetes.org, 800-232-6733, or bookstores nationwide.

 

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