Salmon Chowder
Calories 232 (31% from fat)
Fat 8 gram
Saturated Fat 2.4 gram
Trans Fat 0 gram
Cholesterol 50 mg.
Sodium 226 mg.
Carb. 21 gram
Fiber 3 gram
Sugar 3 gram
Sugar Alcohol 0 gram
Protein 18 gram
Ingredients
olive oil spray
1 cup onion, sliced
1/2 cup celery, sliced
1/2 cup carrots, sliced
1 lb. russet or Idaho potatoes (about 3 cups), washed and cubed
1 1/2 cups no salt added chicken broth
1 1/2 cups water
3/4 lb. salmon fillets
1/4 cup fresh thyme or 2 Tbsp. dried thyme
1 Tbsp. Dijon mustard
2 Tbsp. whipping cream
1/8 tsp. salt
1/4 tsp. black pepper, ground
1/4 cup fresh chives, chopped or 1 Tbsp. freeze-dried chives
This recipe doubles well if you're havng a party or want to make extra and freeze it for later.
It's a tasty savory stew and a delicious way to get more healthy fats in your diet. The original version of this recipe appeared in the January/February 2018 Diabetes Forecast Magazine.
1. Prepare the onion, celery, carrots and potatoes.
2. Heat a large non-stick saucepan over medium-high heat. Then coat with olive oil spray.
3. Add the onion, celery and carrots to the pan and sauté for 5 minutes.
4. Mix in the potatoes, chicken broth and water. Then increase the heat to high, cover and boil for 10 minutes, stirring occasionally.
5. While the potatoes are boiling, rinse the fish and pat it dry. Then cut it into 2-inch pieces, making sure to remove the skin. After the potatoes are done boiling, reduce heat to low and stir in the salmon and thyme. Simmer gently for 5 minutes, or until salmon turns a light pink.
6. Take the saucepan off the burner, then whisk together the mustard and whipping cream in a small bowl. Stir that mixture into the soup along with the salt and pepper.
7. Divide into 5 servings and sprinkle chives over the top.
Yield: 5 Servings, about 1 1/3 cups each
You can freeze individual portions to serve later.
Microwave the soup for approximately 2 to 3 minutes, keeping the container open a little to allow steam to escape.
