Salmon and corn chowder
- Number of Servings: 1
Ingredients
1 tbsp olive oil1 cup sliced leeks (whites only) or chopped onion3/4 cup each chopped celery and red bell pepper, diced1 tsp minced garlic1 tsp each dried thyme and tarragon3 tbsp all purpose flour3 cups chicken broth1 can (14oz) cream style corn12 oz (340 grams) boneless, skinless salmon fillet, cut into bite sized pieces1/2 tsp each salt and pepper2 tbps minced fresh dill1 tbsp freshly squeezed lemon juice1 tsp each grated lemon zest and dijon mustard
* heat olive oil in a large non stick soup pot over medium heat. add leeks , celery, red pepper and garlic. cook and stir until vegetables begin to soften. about three minutes.
* add thyme and tarragon. cook and stir for 30 more seconds. add flour and mix well, until vegetables are completely coated. add chicken broth. bring to a boil, stirring constantly. soup will thicken slightly. stir in corn and cream. reduce heat to medium low and stir in salmon, salt and pepper. cover and simmer until salmon is cooked through, about 5-6 minutes.
*remove soup from heat and stir in dill, lemon juice, lemon zest and mustard.
makes six servings
206 calories per serving (according to the book) 7 grams fat, 16 grams protein, 1.9 grams fiber.
Number of Servings: 1
Recipe submitted by SparkPeople user VERYBADDMOM.
* add thyme and tarragon. cook and stir for 30 more seconds. add flour and mix well, until vegetables are completely coated. add chicken broth. bring to a boil, stirring constantly. soup will thicken slightly. stir in corn and cream. reduce heat to medium low and stir in salmon, salt and pepper. cover and simmer until salmon is cooked through, about 5-6 minutes.
*remove soup from heat and stir in dill, lemon juice, lemon zest and mustard.
makes six servings
206 calories per serving (according to the book) 7 grams fat, 16 grams protein, 1.9 grams fiber.
Number of Servings: 1
Recipe submitted by SparkPeople user VERYBADDMOM.
Nutritional Info Amount Per Serving
- Calories: 1,582.3
- Total Fat: 62.9 g
- Cholesterol: 314.5 mg
- Sodium: 10,233.3 mg
- Total Carbs: 130.2 g
- Dietary Fiber: 12.0 g
- Protein: 135.4 g
Member Reviews
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CHOKITTY
How many servings does this really make? - 11/29/08
Reply from VERYBADDMOM (5/21/09)
I am sorry that I missed your question, it really makes 6 servings...4 WW points per serving, with 206 cal, 7.6g fat, 20g carb, 1.9g fibre and 617mg sodium.