Satin Salmon Chowder
|Chopped onion||1⁄2 Cup (8 tbs)|
|Garlic||1 Clove (5 gm), minced|
|Water||2 Cup (32 tbs)|
|Diced potatoes||1 Cup (16 tbs), peeled|
|Low sodium instant chicken bouillon||3 1⁄2 Gram (1 Envelope)|
|Canned corn kernels||8 Ounce, drained (1 Can)|
|Canned salmon||7 1⁄2 Ounce, drained and flaked (1 Can)|
|Diced green bell pepper/Red bell pepper||1⁄4 Cup (4 tbs)|
|Ground pepper||1⁄4 Teaspoon|
|Plain low-fat yogurt/No fat yogurt||2 Cup (32 tbs) (DANONE Brand)|
|All purpose flour||1⁄4 Cup (4 tbs)|
In a large saucepan melt margarine over medium heat.
Add onion and garlic; cook and stir 2 to 3 minutes or just until tender.
Stir in water, potatoes and chicken bouillon.
Bring to a boil and simmer, stirring occasionally, 4 to 5 minutes or until potatoes are tender.
Reduce heat to low.
Add corn, salmon, bell pepper and ground pepper.
Do not boil.
In a medium bowl combine yogurt and flour; blend well.
Gradually add to soup, stirring constantly, until smooth and slightly thickened.
Serving size: Complete recipe
Calories 1141 Calories from Fat 327
% Daily Value*
Total Fat 37 g56.7%
Saturated Fat 12.5 g62.3%
Trans Fat 0 g
Cholesterol 113 mg37.7%
Sodium 1923.3 mg80.1%
Total Carbohydrates 116 g38.8%
Dietary Fiber 9 g35.9%
Sugars 47.6 g
Protein 75 g150.9%
Vitamin A 15.1% Vitamin C 75.1%
Calcium 87.8% Iron 20.2%
*Based on a 2000 Calorie diet