Corn and Salmon Chowder

recipe
Canned sockeye salmon has a brighter color and a deeper flavor than pink salmon. We've found that rinsing the salmon after draining it freshens its flavor.

Yield:

6 servings (serving size: 1 cup)

Recipe from

Recipe Time

Prep: 13 Minutes
Cook: 37 Minutes

Nutritional Information

Calories 202
Fat 5.7 g
Satfat 1.4 g
Protein 16.9 g
Carbohydrate 21.6 g
Cholesterol 27 mg
Iron 1.2 mg
Sodium 723 mg
Caloriesfromfat 25 %
Fiber 2 g
Calcium 206 mg

Ingredients

1 teaspoon olive oil
1/2 cup diced celery
1/2 cup diced onion
3 cups fat-free, less-sodium chicken broth
1 baking potato, peeled and diced
1 cup frozen whole-kernel corn
1/4 teaspoon dried dill
2 1/2 tablespoons all-purpose flour
1 cup 1% low-fat milk
1 (14 3/4-ounce) can boneless, skinless sockeye red salmon in water, rinsed and drained
1 tablespoon dry white wine
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt

Preparation

Heat oil in a large saucepan over medium-high heat; add celery and onion. Sauté 3 to 4 minutes or until tender. Add chicken broth and potato; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potato is tender. Stir in corn and dill.

. Combine flour and milk, stirring with a whisk. Add flour mixture to potato mixture. Bring to a boil; cover, reduce heat, and simmer 10 minutes or until thickened. Stir in salmon and remaining ingredients. Cook 3 minutes or until thoroughly heated.

Note:

Oxmoor House Healthy Eating Collection

January 2008
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