Hearty Salmon-Vegetable Chowder
A most satisfying, robust and delicious chowder!
Serves 6
Prep time
5 min
Cook Time
25 min
Time to Table
30 min
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
Preparation
- 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.
Prepared with
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
