Salmon Chowder With Dill
|Skinless salmon fillets||8 Ounce (About 1/2 -Inch Thick)|
|Defatted chicken stock/Low-sodium chicken broth||4 Cup (64 tbs)|
|Dried dill weed||2 Teaspoon|
|Garlic powder||1⁄8 Teaspoon|
|Potatoes||3 Medium, peeled and cut into 1/2 inch pieces|
|Frozen peas||1 Cup (16 tbs)|
|Leek||1 Medium, thinly sliced|
|Light cream cheese||3 Ounce, softened|
|Skim milk||1⁄2 Cup (8 tbs)|
|Unbleached flour||1⁄4 Cup (4 tbs)|
|Cracked black pepper||To Taste|
Remove and discard the bones from the salmon and cut it into 1" pieces; set aside.
In a large saucepan, combine the stock or broth, dillweed and garlic powder.
Cover and bring to a boil.
Stir in the potatoes, peas and leeks.
Return to a boil, then reduce the heat.
Cover and simmer about 10 minutes or until the potatoes are almost tender.
Stir in the salmon.
Cover and simmer about 3 minutes more or until the fish flakes easily when tested with fork.
In a small bowl, stir together the cream cheese, milk and flour.
Stir about 1/2 cup of the hot soup into the cream cheese mixture.
Then stir the cream cheese mixture into the soup in the saucepan.
Bring to a boil, stirring constantly, then reduce the heat.
Cook for 1 minute more.
Sprinkle with the pepper before serving.
Serving size: Complete recipe
Calories 1297 Calories from Fat 159
% Daily Value*
Total Fat 18 g27.4%
Saturated Fat 3.3 g16.4%
Trans Fat 0 g
Cholesterol 137.3 mg45.8%
Sodium 2550 mg106.2%
Total Carbohydrates 184 g61.4%
Dietary Fiber 23.2 g93%
Sugars 28.5 g
Protein 108 g216.2%
Vitamin A 130.1% Vitamin C 257.1%
Calcium 124.2% Iron 125.7%
*Based on a 2000 Calorie diet