Saturday, March 26, 2011

Salmon Chowder

(makes 6 servings)

Weight Loss Recipes : Salmon ChowderIngredients:

  • 1 cup chopped onion


  • 1 cup diced potato


  • ¼ cup celery, chopped


  • 1 tbsp vegetable oil (or olive oil)


  • 2 tbsp water


  • 2 tbsp flour


  • ¼ tsp pepper


  • ¼ tsp dried dill


  • 2 (13 oz.) cans of evaporated skim milk


  • 1 lb. salmon fillet, skinned, boned and cut into 1” cubes


  • ½ cup part-skim mozzarella cheese, grated


  • 2 tbsp chopped fresh parsley


  • Salt and pepper, to taste (optional)


Preparation:

  • Heat vegetable oil into a medium saucepan, sauté onion, potato and celery for about 5 minutes. Add water and continue to cook until potatoes are tender.


  • Blend in flour, pepper, dill, milk and salmon. Heat until soup thickens then reduce heat and simmer, stirring occasionally, until salmon flakes when tested with a fork.


  • Stir in cheese and parsley. Season with salt and pepper before serve


Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (323 g)): 294 Calories, 29 g Protein, 27 g carbohydrates, 1 g Dietary Fiber, 7 g fat, 2 g saturated fat, 66 mg cholesterol, 331 mg sodium

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