Salmon Cucumber Couscous
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Hearty Salmon-Vegetable Chowder
Serves6
Prep Time5 min
cook Time
25 min
Time to Table30 min
A most satisfying, robust and delicious chowder!
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USED IN THIS RECIPE
Ingredients
2 cans (213 g each) Clover Leaf Sockeye or Pink Salmon drained and flaked (remove skin & bones as desired)
½ cup (125 mL) chopped onion
½ cup (125 mL) diced celery
4 tbsp (60 mL) margarine
3 tbsp (45 mL) flour
4 cups (500 mL) milk
1 package (16 oz.) (454 g) frozen mixed vegetables
2 cups (250 mL) diced potatoes, cooked
USED IN THIS RECIPE
PREP INSTRUCTIONS
- Cook onion and celery in margarine in a pot, until tender.
- Blend in flour, stirring constantly.
- Stir in milk, bring to a boil, cooking until mixture thickens about 3 – 4 minutes.
- Add fresh or frozen vegetables, depending on the season, and bring to a boil. Simmer 10 minutes or until vegetables are tender.
- Stir in salmon and cooked potatoes. Season as desired. Cook for 2 minutes until heated through.
- Serve immediately.
nutrition
| Amount per serving |
% Daily Value |
|
|---|---|---|
| Calories | 360 | |
| Fat | 16 g | 25% |
| Saturated Fat | 4.5 g | |
| Trans | 1 g | |
| Saturated + Trans | 28% | |
| Cholesterol | 55 mg | |
| Sodium | 520 mg | 22% |
| Carbohydrate | 33 g | 11% |
| Fibre | 3 g | 12% |
| Sugars | 12 g | |
| Protein | 21 g | |
| Vitamin A | 30% | |
| Vitamin C | 25% | |
| Calcium | 35% | |
| Iron | 10% |
Claims per serving
| Source of protein | Good source of dietary fiber |
| Good source of potassium | Source of vitamins A, C & D |
