On a cold winter day, chowders are a great go to meal! Soups also produce multiple servings that can be shared with your family or saved for another day. They can be hearty yet satisfying by allowing you to include different proteins and vegetables.
- 1 small onion
- 1 large celery rib
- 1/2 green bell pepper
- 2 tablespoons canola oil
- 1 clove garlic
- 2 tablespoons all-purpose flour
- 2 medium red potatoes
- 2 carrots
- 3 cups low-sodium chicken broth
- 1 can (14-ounce) salmon
- 1/2 teaspoon dried dill
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/8 teaspoon cayenne pepper
- 2 cups low fat milk
- 1 cup corn kernels
- Wash produce. Chop onion, celery and bell pepper.
- Dice potatoes and carrots into 1/2-in chunks.
- Wipe off tops of cans.
- Heat canola oil in a medium side pot over medium heat and add onion, celery, and bell pepper. Cook, stirring for 3 to 5 minutes.
- Mince garlic and add to pot once vegetables begin to soften. Stir and cook for one minute.
- Add flour and stir until it is evenly dispersed.
- Add potatoes, carrots, broth, dill, salt, black pepper and cayenne pepper. Stir and bring to a boil over high heat.
- Reduce heat to medium-low and simmer for 20 minutes or until potatoes are tender.
- Chop canned salmon into small bite size chunks and remove any large bones. Add milk, corn and salmon. Heat for an additional 5 minutes.
- Serve warm.
Smart Shopping Tips
- When purchasing canned salmon, look for those that include soft bones. They are a great source of calcium and you will never know they are in there!
- Purchase canned salmon when it is on sale and store in your pantry for later use.
- Substitute with fresh seafood that is in season or frozen to add variety to your chowder.
- Serve with a side of whole wheat crackers.
- Add a sprinkle of sharp cheddar cheese for an extra bite.
- When using canned vegetables, drain and rinse to reduce sodium intake.
- Substitute or add other root vegetables such as parsnips or sweet potatoes.
Serving: 1cupCalories: 250kcalCarbohydrates: 22gProtein: 21gFat: 9gSaturated Fat: 1.5gCholesterol: 45mgSodium: 580mgPotassium: 540mgFiber: 2gSugar: 6gCalcium: 280mgIron: 1mg
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