• Serves
    8
  • 166
    Calories

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

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

  • Calories 166
  • Cholesterol 18 mg
  • Monounsaturated fat 1 g
  • Saturated fat 0.5 g
  • Sodium 207 mg
  • Total carbohydrate 26 g
  • Dietary fiber 2 g
  • Protein 11 g
  • Serving size About 1 cup
  • Total fat 2.5 g
  • 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: 06-04-2015
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