Salmon Chowder

Source: Weight Loss Diet Plan App

Makes: 6 servings, about 1 1/2 cups each
Active Time: 30 minutes
Total Time: 30 minutes


    1 tablespoon 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-ounce skinned salmon fillet, preferably wild-caught (see Note and Tip)
    2 1/2 cups frozen cauliflower florets, thawed and coarsely chopped
    3 tablespoons chopped fresh chives or scallions, or 1 1/2 tablespoons dried chives
    1 1/3 cups instant mashed potato flakes (see Note), or 2 cups leftover mashed potatoes
    1/4 cup chopped fresh dill, or 2 teaspoons dried tarragon
    1 tablespoon Dijon mustard
    1/4 teaspoon salt
    Freshly ground pepper to taste


1. Heat oil in a large saucepan or Dutch oven over medium heat.
2. Add carrot and celery and cook, stirring frequently, until the vegetables just begin to brown, 3 to 4 minutes.
3. Add broth, water, salmon, cauliflower and chives (or scallions) and bring to a simmer.
4. Cover and cook, maintaining a gentle simmer, until the salmon is just cooked through, 5 to 8 minutes.
5. Remove the salmon to a clean cutting board. Flake into bite-size pieces with a fork.
6. Stir potato flakes (or leftover mashed potatoes), dill (or tarragon) and mustard into the soup until well blended.
7. Return to a simmer.
8. Add the salmon and reheat.
9. Season with salt and pepper.

To skin a salmon fillet, place on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.


Per serving: 115 calories; 5 g fat ( 1 g sat , 2 g mono ); 27 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 15 g protein; 2 g fiber; 552 mg sodium; 496 mg potassium.

Nutrition Bonus: Vitamin C (50% daily value), Vitamin A (25% dv), source of omega-3s.

Exchanges: 1 starch, 1 vegetable, 2 lean meat



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