Salmon Corn Chowder
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
* 2 medium Russet or Idaho potatoes, peeled* 2 carrots, peeled* Olive Oil Cooking Spray* 1 stalk celery, diced* 1 medium yellow or white onion, diced* 1 tsp extra virgin olive oil* 3 tbsp whole wheat flour* 1 cup skim milk* 1 32 - oz container low sodium chicken broth* 12 oz fresh sockeye salmon* 6 oz cooked salad shrimp* 2 cups corn, freshly shucked or frozen* 1 - 2 tsp paprika* Sea salt and fresh black ground pepper to taste* 1 tbsp dill, finely minced
* Place potatoes and carrots in a medium saucepot; cover with water. Boil over medium high heat for 8 -10 minutes. Drain potatoes and carrots in a colander and pour cold water over. Let cool for five minutes. Remove potatoes and carrots and dice.
* Meanwhile, preheat large stock pot over medium-high heat for 2 minutes. Mist with cooking spray. Add celery and onion and saute for 2 minutes or until onions become translucent.
* Add oil and flour whisking briskly. Add milk, whisking in a 1/4 cup at a time. (This creates a thickener for your soup.)
* Add broth and cook for atleast 5 minutes. If soup seems a little too thin, add more flour (no more than 1 tbsp), a 1/2 tsp at a time, and whisk briskly. Add salmon, shrimp, diced potatoes and carrots, corn and paprika. Reduce heat to medium-low and let simmer for atleast 10 minutes. Season with salt and pepper.
* Add dill just 1 minute before serving.
Makes 1 1/2 cups per serving
Number of Servings: 8
Recipe submitted by SparkPeople user STEVENPATRICK.
* Meanwhile, preheat large stock pot over medium-high heat for 2 minutes. Mist with cooking spray. Add celery and onion and saute for 2 minutes or until onions become translucent.
* Add oil and flour whisking briskly. Add milk, whisking in a 1/4 cup at a time. (This creates a thickener for your soup.)
* Add broth and cook for atleast 5 minutes. If soup seems a little too thin, add more flour (no more than 1 tbsp), a 1/2 tsp at a time, and whisk briskly. Add salmon, shrimp, diced potatoes and carrots, corn and paprika. Reduce heat to medium-low and let simmer for atleast 10 minutes. Season with salt and pepper.
* Add dill just 1 minute before serving.
Makes 1 1/2 cups per serving
Number of Servings: 8
Recipe submitted by SparkPeople user STEVENPATRICK.
Nutritional Info Amount Per Serving
- Calories: 223.1
- Total Fat: 5.8 g
- Cholesterol: 73.6 mg
- Sodium: 542.2 mg
- Total Carbs: 20.8 g
- Dietary Fiber: 2.8 g
- Protein: 21.6 g
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