Salmon Chowder - 2 Guiding Stars
Active Time
Total Time
Servings
Two Guiding Stars icon Two Guiding Stars indicate better nutritional value.

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

  1. Heat oil in a large, heavy-bottomed pot on medium high. Add the onion, fennel, carrots, and garlic. Cook until soft (4-5 minutes).
  2. 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).
  3. Stir in the fish, evaporated skim milk, salt, and pepper. Simmer until fish is no longer translucent (4-5 minutes).
Nutritional analysis per serving: Calories 185; Total Fat 5.5g (7% Daily Value); Saturated Fat 1g (6% DV); Trans Fat 0g; Cholesterol 16mg (5% DV); Sodium 335mg (15% DV); Total Carbohydrate 23g (8% DV); Dietary Fiber 2.5g (9% DV); Total Sugars 10g; Includes 0g Added Sugars (0% DV); Protein 12g; Vitamin D 20% DV; Calcium 15% DV; Iron 6% DV; Potassium 15% DV; Vitamin B12 40% DV; Niacin 35% DV; Pantothenate 25% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/salmon-chowder/
© 2024 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796