Smoked Salmon Chowder

Serve with quick corn muffins.

Yield: Serves 4 (serving size: 1 cup)
Total:
Recipe from Cooking Light

More From Cooking Light

Recipe Time

Total: 25 Minutes

Nutritional Information

Amount per serving
  • Calories: 270
  • Fat: 15.6g
  • Saturated fat: 4.9g
  • Monounsaturated fat: 6g
  • Polyunsaturated fat: 2.4g
  • Protein: 10g
  • Carbohydrate: 23g
  • Fiber: 2g
  • Cholesterol: 26mg
  • Iron: 1mg
  • Sodium: 518mg
  • Calcium: 119mg

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. 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. 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.

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