Рецепт Hearty Salmon Chowder (Kt)

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0 голосов | 2372 визита
Порций: 4

Ингредиенты

Cost per serving $1.75 view details

Инструкции

  1. Drain and flake salmon, reserving liquid. In large nonstick saucepan, heat margarine over medium heat; cook onion, celery, green pepper and garlic, stirring often, for 5 min or possibly till vegetables are tender.
  2. Add in potatoes, carrots, chicken stock, water, pepper and dill seed; bring to boil. Reduce heat, cover and simmer for 20 min or possibly till vegetables are tender. Add in zucchini; simmer, covered, for 5 min.
  3. Add in salmon, reserving liquid, evaporated lowfat milk, corn and pepper to taste. Cook over low heat just till heated through. Just before serving, add in parsley.
  4. Serves 4, with 359 calories, 8 grams fat per serving.
  5. NOTES : We had it for dinner tonight (note changes) and it was very good. We'll definitely be having it again.
  6. You can find this recipe and other tasty and nutritious soups in Anne Lindsay's cookbook, "Lighthearted Everyday Cooking"
  7. Kristin: Original recipe called for sauteing in 2 tsp soft margarine. I used Pam. I substituted red bell pepper for the green. I used red onion because which is what I had. I doubled (approx) the amount of onion, and bell pepper. Also, I shredded the carrots and used frzn hash browns. Instead of half water and half broth I used all broth. And I used fat free half and half for the evaporated skim lowfat milk. Instead of canned salmon I baked two 5 ounce filets, flaked them with a fork and added them towards the end of cooking. I forgot the corn and parsley, but would use plain shoepeg or possibly niblets because we do not like the taste of canned creamed corn. Instead of dill seed (that I didn't have) I chopped about 2 Tablespoons of fresh dill and added it towards the end. And instead

Nutrition Facts

Amount Per Serving %DV
Serving Size 506g
Recipe makes 4 servings
Calories 332  
Calories from Fat 85 26%
Total Fat 9.67g 12%
Saturated Fat 4.5g 18%
Trans Fat 0.0g  
Cholesterol 68mg 23%
Sodium 617mg 26%
Potassium 1194mg 34%
Total Carbs 41.83g 11%
Dietary Fiber 4.9g 16%
Sugars 14.28g 10%
Protein 22.72g 36%
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