Salmon Chowder – Healthy Weight Loss Recipe

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(makes 6 servings)

 

Ingredients: Nutrition Facts for Salmon Chowder
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1 lb. chum salmon fillets, boneless and skinless

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1 cup onion, chopped

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1 cup potato, diced

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1/4 cup celery, chopped

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1 tablespoon oil

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2 tablespoons water

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2 tablespoons flour

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1/4 teaspoon pepper

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1/4 teaspoon dried dill

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1 can (8 oz.) stewed tomatoes

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2 cans (13 oz. each) evaporated skim milk

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1/2 cup part-skim mozzarella cheese, grated

small bullet 2 tablespoons fresh parsley, chopped

 

Directions:
1. Cut salmon into 1-inch chucks and set aside.
2. In a medium-sized saucepan, heat oil and sauté onion, potato and celery for about 5 minutes. Add water and continue to cook until potatoes are tender.
3. 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.
4. Stir in cheese and parsley.

 

TEXT VERSION OF NUTRITION FACTS:
Serving Size: 1/6 of recipe (323 g)
Servings Per Recipe: 6
Amount per serving
Calories 294
Calories from fat 64
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 66 mg
Sodium 331 mg
Total Carbohydrates 27 g
Dietary Fiber 1 g
Sugars 0 g
Protein 29 g
Vitamin A 20%
Vitamin C 20%
Calcium 50%
Iron 8%

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