Salmon Chowder
Per ServingSalmon 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
- Heat a large nonstick saucepan over medium-high heat and coat with olive oil spray.
- Add the onion, celery, and carrots to the saucepan. Sauté for 5 minutes.
- Add the potatoes, chicken broth, and water. Raise the heat to high, cover, and boil for 10 minutes.
- 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.
- 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.
- 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.
