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Smoked Salmon Chowder

Photo: Randy Mayor; Styling: Claire Spollen
Total time 25 mins
Yield Serves 4 (serving size: 1 cup)
Serve with quick corn muffins.

Ingredients

  • 1 tablespoon butter
  • 2 tablespoons canola oil
  • 1 cup finely chopped onion
  • 1/2 cup chopped carrot
  • 1/3 cup chopped celery
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon ground red pepper
  • 2 cups water
  • 1 cup 2% reduced-fat milk
  • 1/3 cup half-and-half
  • 2 1/2 tablespoons all-purpose flour
  • 1 cup precooked brown and wild rice
  • 1 (3.5-ounce) package cold-smoked salmon, torn into small pieces
  • 2 tablespoons chopped green onions

Nutrition Information

  • calories 270
  • fat 15.6 g
  • satfat 4.9 g
  • monofat 6 g
  • polyfat 2.4 g
  • protein 10 g
  • carbohydrate 23 g
  • fiber 2 g
  • cholesterol 26 mg
  • iron 1 mg
  • sodium 518 mg
  • calcium 119 mg

How to Make It

  1. Melt butter in a large saucepan over medium-high heat. Add oil; swirl to coat. Add onion, carrot, celery, salt, and red pepper; sauté 4 minutes. Add 2 cups water; bring to a boil. Reduce heat to medium; cook 8 minutes or until vegetables are tender.

  2. Combine milk, half-and-half, and flour in a small bowl, stirring with a whisk. Add milk mixture to pan; bring to a boil. Cook 1 minute or until slightly thickened, stirring constantly. Stir in rice and salmon; cook 1 minute or until thoroughly heated. Sprinkle evenly with green onions.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.