Nutrition Facts
Nutrition facts per serving:
- Servings Per Recipe 4 servings
- Calories349
- Total Fat (g)9.6
- Saturated Fat (g)2.3
- Monounsaturated Fat (g)3.6
- Polyunsaturated Fat (g)2.9
- Cholesterol (mg)60.6
- Sodium (mg)1173.8
- Carbohydrate (g)32.5
- Total Sugar (g)5.7
- Fiber (g)3.1
- Protein (g)29.4
- Vitamin C (DV%)25
- Calcium (DV%)42
- Iron (DV%)8
*Percent Daily Values are base on a 2,000 calorie diet
Quick Salmon Chowder
Makes:
4 servings
Prep: 15 minutes
Cook: 12 minutes
Cook: 12 minutes
Ingredients
- 2 cupsfrozen pepper stir- fry vegetables (yellow, green, and red pepper, and onion)
- 2 Tbsp.minced seeded jalapeno pepper
- 1 Tbsp.margarine or butter
- 2 Tbsps.flour
- 2 cupsfat-free milk
- 1 cupfat-free half-and-half
- 2 cupsrefrigerated diced potatoes with onions
- 1 15-oz.cansalmon, drained and well flaked
- 1/4 cupsnipped watercress
- 2 Tbsp.lemon juice
- 1/2 tsp.salt
- 1/2 tsp.pepper
Directions
In a large saucepan cook the stir-fry vegetables and jalapeno in hot margarine for 3 to 5 minutes or until tender. Stir in flour. Stir in milk and half and half. Cook and stir until slightly thickened. Cook and stir 2 minutes more.
Stir in potatoes, salmon, watercress, lemon juice, salt and pepper. Cook and stir until heated through.







