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Easy Salmon Chowder

 5 Ratings
0 Comments
  • Prep Time 35 min
  • Total Time 35 min
  • Servings 5
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From Betty's Soul Food Collection... Soup's on! And tonight it's a super-simple chowder that warms you up, body and soul. Add a loaf of bread to sop up every last drop, and you've got a hearty meal!

Ingredients

2
tablespoons butter or margarine
2
medium leeks, sliced (2 1/2 cups)
2
cups frozen southern-style hash-brown potatoes (from 32-oz bag)
2
cups frozen corn
1
cup water
3
cups fat-free (skim) milk
1/4
cup all-purpose flour
1
can (14 1/2 oz) salmon, drained, bones and skin removed and flaked
1
teaspoon Worcestershire sauce
1/2
teaspoon salt
1/8
teaspoon pepper
Chopped fresh parsley, if desired

Directions

  • 1 In 3-quart saucepan, melt butter over medium heat. Add leeks; cook and stir 5 to 7 minutes or until crisp-tender. Add frozen potatoes, corn and water; mix well. Heat to boiling. Reduce heat to low; cover and simmer 5 to 7 minutes, stirring occasionally, until vegetables are tender.
  • 2 In small bowl, stir together milk and flour until smooth. Add to vegetable mixture; cook and stir until mixture boils and thickens.
  • 3 Stir in salmon, Worcestershire sauce, salt and pepper. Cook until hot. Sprinkle each serving with parsley.

Expert Tips

Leeks are related to both garlic and onions; they have a milder, sweeter flavor than onions. Use the white bulb portion as well as the green stem up to the dark green leaves. Dirt gets caught between the layers as the leek pushes its way out of the ground. Slit the leek in several places from the bulb up, and thoroughly rinse away the hidden dirt.

Four frozen hash brown patties can be used in place of the southern-style hash browns. Break them into pieces before adding them to the chowder.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
380
Calories from Fat
80
% Daily Value
Total Fat
9g
14%
Saturated Fat
4g
19%
Trans Fat
0g
Cholesterol
75mg
25%
Sodium
430mg
18%
Potassium
970mg
28%
Total Carbohydrate
48g
16%
Dietary Fiber
5g
19%
Sugars
11g
Protein
26g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
10%
10%
Calcium
45%
45%
Iron
15%
15%
Exchanges:
2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.

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