Salmon and Corn Chowder
|Bacon slices||3 , cut crosswise into thin strips|
|Onion||1 Medium, coarsely chopped|
|Garlic||2 Clove (10 gm), minced|
|Reduced-sodium chicken broth||2 1⁄2 Cup (40 tbs)|
|Unpeeled red potatoes||1 Pound, cut into 1/2-inch cubes|
|Green bell pepper||1 Medium, diced|
|Frozen corn||2 Cup (32 tbs), thawed|
|Black pepper||1⁄4 Teaspoon|
|Salmon fillet||1⁄2 Pound, cut into 1/2-inch cubes|
|Low fat milk||1 Cup (16 tbs)|
|Fresh dill sprigs/2 teaspoons dried dill||1⁄4 Cup (4 tbs), minced (Packed)|
1. In a medium saucepan, cook the bacon over medium heat, stirring frequently, until crisp, about 10 minutes. Drain the bacon on paper towels and set aside. Pour off all but 1 tablespoon of fat from the pan.
2. Add the onion and garlic to the pan and cook over medium-high heat, stirring frequently, until the onion begins to brown, about 5 minutes.
3. Stir in the flour and cook, stirring constantly, until the flour is no longer visible, about 30 seconds. Add the broth and potatoes, and bring to a boil. Reduce the heat to medium-low, cover, and simmer until the potatoes are tender, about 15 minutes.
4. Return the broth mixture to a boil over medium-high heat. Add the bell pepper, corn, and black pepper, and cook until the bell pepper is crisp-tender, about 5 minutes.
5. Transfer about half of the mixture to a food processor and puree until smooth, then return the puree to the saucepan. Return the mixture to a simmer over medium-low heat, add the salmon and milk, and cook until the salmon flakes easily, 3 to 5 minutes.
6. Remove the pan from the heat and stir in the dill. Serve the chowder garnished with the bacon.
Serving size: Complete recipe
Calories 1456 Calories from Fat 182
% Daily Value*
Total Fat 20 g31.4%
Saturated Fat 4.4 g21.8%
Trans Fat 0 g
Cholesterol 127.7 mg42.6%
Sodium 606.2 mg25.3%
Total Carbohydrates 230 g76.7%
Dietary Fiber 23.7 g94.8%
Sugars 40.7 g
Protein 94 g188.9%
Vitamin A 36.4% Vitamin C 304.2%
Calcium 49.6% Iron 59.5%
*Based on a 2000 Calorie diet