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Recipe: Steamy salmon chowder

Recipe: Steamy salmon chowder

This variation on traditional clam chowder uses salmon — a source of heart-healthy omega-3 fatty acids.

This variation on traditional clam chowder uses salmon — a source of heart-healthy omega-3 fatty acids.


Directions

In a large saucepan over medium heat, saute olive oil and celery for about 10 minutes. Add the garlic and saute for another minute.

Add the chicken broth, hash browns, peas and carrots, dill and pepper and bring to a boil. Reduce heat and simmer for about 10 minutes, until the vegetables are done but not overcooked.

Add the salmon, separating it into pieces with a fork. Stir in the evaporated milk and corn and cook until heated through.


Ingredients
  • 1 teaspoon olive oil
  • 1/2 cup chopped celery
  • 1 clove garlic, minced
  • 1 15-ounce can reduced-sodium chicken broth
  • 2 1/2 cups frozen country-style hash browns with green pepper and onion
  • 1 cup frozen peas and carrots
  • 1/2 teaspoon dill
  • 1/2 teaspoon ground pepper
  • 6 ounces pouched or canned pink salmon (bones removed)
  • 1 12-ounce can evaporated skim milk
  • 1 can (14 3/4 ounces) no-salt-added, cream-style corn

Exchange Data
Dash
Dairy1/2 
Fats 
Fruits 
Grains 
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk1/2 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy1/2 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories166 
Carbohydrate26 g 
Cholesterol18 mg 
Fiber2 g 
Monounsaturatedfat1 g 
Potassium 
Protein11 g 
Saturatedfat0.5 g 
ServingsizeAbout 1 cup 
Sodium207 mg 
TotalFat2.5 g 

2015-06-04

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