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postheadericon Healthy Salmon Chowder

5.00 avg. rating (93% score) - 4 votes

Healthy Salmon Chowder is a quick (50) minutes total time, delicious and easy recipe. It’s a creamy and thick chowder that includes: Fresh salmon, cauliflower, carrots, instant potatoes, celery and scallions. ( The instant potatoes give the chowder a thick texture without any heavy cream or butter). It is also a healthy, low calories, low fat, low sugars, low cholesterol, low sodium, low carbohydrates, heart-healthy, gluten-free, diabetic-friendly and Weight Watchers (4 SmartPoints), (5 PointsPlus) recipe. Makes (6) servings with a (1-1/2) cup serving size. Healthy Salmon Chowder will be loved by all of your family, friends and guests. healthy-salmon-chowder

Prep Time: 30 Minutes.
Cooking Time: 20 Minutes.

INGREDIENTS:

1 tbsp canola oil
1/3 cup chopped carrot
1/3 cup chopped celery
4 cups reduced-sodium chicken broth
1-1/2 cups water
1 (12 oz) skinned salmon fillet
2-1/2 cups frozen cauliflower florets, thawed, coarsely chopped
3 tbsp chopped fresh chives or scallions, or (1-1/2) tbsp dried chives
1-1/3 cups instant mashed potato flakes
1/4 cup chopped fresh dill, or (2 tsp) dried tarragon
1 tbsp Dijon mustard
1/4 tsp salt
Freshly ground black pepper to taste.

DIRECTIONS:

1. Heat oil in a large saucepan or Dutch oven over medium heat. Add carrot and celery and cook, stirring frequently, until vegetables just begin to brown (3 to 4 minutes). Add in the broth, water, salmon, cauliflower and chives (or scallions) and bring to a simmer. Cover and cook, maintaining a gentle simmer, until salmon is just cooked through, (5 to 8 minutes). Remove salmon to a clean cutting board. Flake into bite-size pieces with a fork.

2. Stir potato flakes, dill (or tarragon) and mustard into soup until well blended. Return to a simmer. Add in the salmon and reheat. Season with salt and pepper.

Yield: 6 servings.
Serving Size: 1-1/2 cups per serving.

Weight Watchers  (4 SmartPoints), (5 PointsPlus)
Carb Choices: 1-1/2

Diet Exchange:
1 Starch + 1 Vegetable + 2 Meat (L)

NUTRITIONAL INFORMATION:
Calories: 154, Total Fat: 5g, Saturated Fat: 1g, Cholesterol: 27mg, Sodium: 552mg, Sugars: 1g, Carbohydrates: 22g, Fiber: 2g, Protein: 15g

Original recipe and image from: Meredith Corporation. http://www.eatingwell.com/recipes/salmon_chowder.html

DISCLAIMER: WeightWatchers is a registered trademark of WeightWatchers International Inc. Points, PointsPlus and SmartPoints are trademarks of WeightWatchers International Inc. Authentic information about the program is only available at your local WeightWatchers meeting. This site is not affiliated with WeightWatchers International in any way and WeightWatchers has not reviewed this site for accuracy or suitability for WW members. Information on this site is based on recollections and assumptions of its author and is not warranted for any purpose by its author. All readers are encouraged to go to a WeightWatchers meeting for actual WW info. This site is presented under the rights of the First Amendment; rights worth fighting for. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

IMPORTANT: This site is not qualified in nutrition or medicine. Diabetes is a serious disease that requires medical attention by a professional. The recipes on this site should not be taken as medical advice. Always use caution when reading a recipe, and always pay attention to exchange sizes. Blood glucose levels can be affected by not following individual dietary guidelines that are set in place by a medical physician. Some of the recipes do use small amounts of sugar. Please check with your physician first. Recipes with sugar are not suitable for all diabetics.

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