Full of flavorful vegetables, this chowder can serve as comfort food or a first course for a fancy dinner party. This luxurious chowder is lightened by using evaporated skim milk instead of cream, but the dish is plenty rich.
Tip: If you’re making this on a budget, consider using frozen salmon to save money.
Ingredients
- 1 (14 oz.) can fat-free, reduced sodium chicken broth
- 1 Tbsp. olive oil
- 1 onion, diced
- 1 fennel bulb, diced
- 2 carrots, diced
- 2 cloves garlic, minced
- 1 russet potato, diced
- 1½ cups frozen corn
- 1 bay leaf
- 1 tsp. thyme (optional)
- ½ lb. salmon, cut into bite-sized pieces
- 2 cups fat-free evaporated milk
- ½ tsp. salt
- Pepper to taste
Directions
- Heat oil in a large, heavy-bottomed pot on medium high. Add the onion, fennel, carrots, and garlic. Cook until soft (4-5 minutes).
- Add the remaining vegetables, bay leaf, thyme, and broth. Bring to a boil. Cover, reduce heat to medium, and simmer until vegetables are tender (10-15 minutes).
- Stir in the fish, evaporated skim milk, salt, and pepper. Simmer until fish is no longer translucent (4-5 minutes).
Nutrition Facts
9 servings per container
Serving Size 244 g
| Amount per serving | ||
|---|---|---|
| Calories | 185 | |
| % Daily Value* | ||
| Total Fat 5.5g | 7% | |
| Saturated Fat 1g | 6% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 1.5g | ||
| Monounsaturated Fat 2g | ||
| Cholesterol 16mg | 5% | |
| Sodium 335mg | 15% | |
| Total Carbohydrate 23g | 8% | |
| Dietary Fiber 2.5g | 9% | |
| Total Sugars 10g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 11g | ||
| Protein 12g | ||
| Vitamin D 3.9mcg | 20% | |
| Calcium 198.2mg | 15% | |
| Iron 1.1mg | 6% | |
| Potassium 710mg | 15% | |
| Vitamin A 209.6mcg | 25% | |
| Vitamin C 10.7mg | 10% | |
| Vitamin E 1.4mg | 10% | |
| Vitamin K 20.1mcg | 15% | |
| Thiamin 0.2mg | 10% | |
| Riboflavin 0.3mg | 20% | |
| Niacin 5.7mg | 35% | |
| Vitamin B6 0.4mg | 25% | |
| Folate 38.9mcg | 10% | |
| Vitamin B12 1mcg | 40% | |
| Biotin 4mcg | 15% | |
| Chloride 144.8mg | 6% | |
| Pantothenate 1.1mg | 25% | |
| Phosphorus 239.8mg | 20% | |
| Iodine 14.4mcg | 10% | |
| Magnesium 43.6mg | 10% | |
| Zinc 1mg | 8% | |
| Selenium 8.1mcg | 15% | |
| Copper 0.1mg | 15% | |
| Manganese 0.2mg | 10% | |
| Chromium 0.1mcg | 0% | |
| Molybdenum 4.9mcg | 10% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Nonfat Evaporated Milk (fat Free Milk, Vitamin A Palmitate, Vitamin D3), Reduced Sodium Chicken Broth (chicken Broth (water, Chicken, Rosemary Extract (antioxidant), Chicken Flavor, Yeast Extract, Onion Powder)), Potatoes, Fennel, Salmon, Whole Corn, Carrots, Onion, Olive Oil, Garlic, Salt, Black Pepper, Bay Leaf.
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