Smoked Salmon Chowder

Serve with quick corn muffins.

Yield:

Serves 4 (serving size: 1 cup)

Recipe from

Recipe Time

Total: 25 Minutes

Nutritional 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

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

Preparation

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.

Note:

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.

Julianna Grimes,

June 2014