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Corn and Salmon Chowder

Prep time 13 mins
Cook time 37 mins
Yield 6 servings (serving size: 1 cup)
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.

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

Nutrition 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

How to Make It

  1. 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.

  2. . 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.

Oxmoor House Healthy Eating Collection