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Add a photoHealthy Salmon Chowder is a delicious and easy recipe. It's a creamy and thick recipe 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 (6 PointsPlus) recipe.
Ингредиенты
- 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.
Инструкции
- 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.
- 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.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 334g | |
| Recipe makes 6 servings | |
| Calories 179 | |
| Calories from Fat 92 | 51% |
| Total Fat 10.27g | 13% |
| Saturated Fat 1.97g | 8% |
| Trans Fat 0.01g | |
| Cholesterol 31mg | 10% |
| Sodium 425mg | 18% |
| Potassium 533mg | 15% |
| Total Carbs 6.93g | 2% |
| Dietary Fiber 2.0g | 7% |
| Sugars 1.06g | 1% |
| Protein 14.25g | 23% |
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