This variation on traditional clam chowder uses salmon — a source of heart-healthy omega-3 fatty acids.

Serves 8

Ingredients:

       
  • 1 teaspoon olive oil
  •    
  • 1/2 cup chopped celery
  •    
  • 1 clove garlic, minced
  •    
  • 1 15-ounce can reduced-sodium chicken broth
  •    
  • 2 1/2 cups frozen country-style hash browns with green pepper and onion
  •    
  • 1 cup frozen peas and carrots
  •    
  • 1/2 teaspoon dill
  •    
  • 1/2 teaspoon ground pepper
  •    
  • 6 ounces pouched or canned pink salmon (bones removed)
  •    
  • 1 12-ounce can evaporated skim milk
  •    
  • 1 can (14 3/4 ounces) no-salt-added, cream-style corn

Directions:

In a large saucepan over medium heat, saute olive oil and celery for about 10 minutes. Add the garlic and saute for another minute.

Add the chicken broth, hash browns, peas and carrots, dill and pepper and bring to a boil. Reduce heat and simmer for about 10 minutes, until the vegetables are done but not overcooked.

Add the salmon, separating it into pieces with a fork. Stir in the evaporated milk and corn and cook until heated through.

Nutritional Analysis (per serving)

Serving size: About 1 cup
  • Total carbohydrate: 26 g
  • Dietary fiber: 2 g
  • Sodium: 207 mg
  • Saturated fat: 0.5 g
  • Monounsaturated fat: 1 g
  • Total fat: 2.5 g
  • Cholesterol: 18 mg
  • Protein: 11 g
  • Calories: 166
  • Dairy foods low-fat or fat-free: 1/2
  • Meats poultry and fish: 1
  • Vegetables: 2
  • Carbohydrates: 1
  • Protein and dairy: 1/2
  • Vegetables: 1
  • Meat and meat substitutes: 1
  • Milk and milk products: 1/2
  • Nonstarchy vegetables: 1
  • Starches: 1
Last Updated: 2015-06-04
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