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Nutrition Facts
Nutrition facts per serving:
- Calories 349
- Protein(gm)29
- Carbohydrate(gm)33
- Fat, total(gm)10
- Cholesterol(mg)61
- Saturated fat(gm)2
- Monosaturated fat(gm)4
- Polyunsaturated fat(gm)3
- Dietary Fiber, total(gm)3
- Sugar, total(gm)6
- Vitamin A(IU)534
- Vitamin C(mg)15
- Thiamin(mg)0
- Riboflavin(mg)0
- Niacin(mg)7
- Pyridoxine (Vit. B6)(mg)0
- Folate(µg)28
- Cobalamin (Vit. B12)(µg)5
- Sodium(mg)1174
- Potassium(mg)586
- Calcium(DV %)424
- Iron(DV %)1
*Percent Daily Values are base on a 2,000 calorie diet
Quick Salmon Chowder
Makes:
4
servings
Prep:
15 mins
Cook: 12 mins
Cook: 12 mins
Ingredients
- 2 cups frozen pepper stir- fry vegetables (yellow, green, and red pepper, and onion)
- 2 tablespoons minced seeded jalapeno pepper
- 1 tablespoon margarine or butter
- 2 tablespoons flour
- 2 cups fat-free milk
- 1 cup fat-free half-and-half
- 2 cups refrigerated diced potatoes with onions
- 1 15 ounce can salmon, drained and well flaked
- 1/4 cup snipped watercress
- 2 tablespoons lemon juice
- 1/2 teaspoon salt
- 1/2 teaspoon 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.
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