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.
Prep Time: 30 Minutes.
Cooking Time: 20 Minutes.
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.
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
1 Starch + 1 Vegetable + 2 Meat (L)
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
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