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Salmon-Corn Chowder

Prep time 13 mins
Cook time 21 mins
Yield 7 servings (serving size: 1 cup)
This tasty chowder uses canned pantry items, so it can be quickly tossed together in the saucepan and served in about 30 minutes.

Ingredients

  • 1 (6-ounce) can boneless, skinless salmon (such as Bumble Bee)
  • 1 tablespoon butter
  • 1/4 cup chopped onion
  • 1/4 cup chopped celery
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 1 medium red potato, cubed
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon black pepper
  • 2 (14.75-ounce) cans cream-style corn
  • 1 (12-ounce) can evaporated low-fat milk
  • Freshly ground black pepper (optional)

Nutrition Information

  • calories 202
  • caloriesfromfat 19 %
  • fat 4.3 g
  • satfat 1.8 g
  • protein 12.6 g
  • carbohydrate 33 g
  • fiber 1.6 g
  • cholesterol 29 mg
  • iron 0.3 mg
  • sodium 634 mg
  • calcium 130 mg

How to Make It

  1. Drain salmon, reserving liquid.

  2. Melt butter in a large saucepan over medium-high heat. Add onion and celery; sauté 3 minutes or until tender. Add reserved salmon liquid, broth, and next 3 ingredients. Bring to a boil; boil 10 minutes or until potatoes are tender. Stir in salmon, corn, and milk; cook over medium heat 2 minutes or until thoroughly heated. Garnish with freshly ground pepper, if desired.

Oxmoor House Healthy Eating Collection