|Buckwheat||1⁄3 Cup (5.33 tbs)|
|Water||2⁄3 Cup (10.67 tbs)|
|Chopped onion||1⁄2 Cup (8 tbs)|
|Chopped celery||1⁄2 Cup (8 tbs)|
|Cauliflower||2 Cup (32 tbs)|
|Potato||1 Cup (16 tbs), peeled, diced|
|Water||1 Cup (16 tbs)|
|Canned salmon||15 1⁄2 Ounce|
|Whole wheat flour||3 Tablespoon|
|Milk||3 Cup (48 tbs)|
|Frozen peas||10 Ounce|
|Dill weed||3⁄4 Teaspoon|
|Shredded cheese||1 Cup (16 tbs) (Sharp Shredded Cheese)|
In a medium saucepan, simmer the buckwheat in the 2/3 cup water until tender, 30 to 40 minutes.
In a large kettle, saute the onion and celery in the butter or margarine.
Add caulifiowerets and diced potatoes.
Simmer in just enough water to cover vegetables.
Remove skin and bones from the salmon, break into chunks, and add to the vegetables.
Mix the flour with a few tablespoons of the milk.
Add to the vegetables.
Add the buckwheat, remaining milk, peas, and dill weed.
Salt and pepper to taste.
Add shredded cheese, and stir until cheese melts.
Calories 353 Calories from Fat 144
% Daily Value*
Total Fat 16 g24.9%
Saturated Fat 7.3 g36.4%
Trans Fat 0 g
Cholesterol 48 mg16%
Sodium 630.5 mg26.3%
Total Carbohydrates 27 g9.1%
Dietary Fiber 4.6 g18.5%
Sugars 7.8 g
Protein 24 g48.3%
Vitamin A 21.8% Vitamin C 41.8%
Calcium 30.4% Iron 9.4%
*Based on a 2000 Calorie diet