Veggie Salmon Chowder Recipe
"This recipe came about as a way to use up odds and ends in my fridge," writes Liv Vors of Peterborough, Ontario. "I thought other readers might enjoy a recipe that began as an experiment but became a mainstay for me."
Quick
Diabetic Exchange
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 2 servings
Ingredients
1 medium sweet potato, peeled and cut into 1/2-inch cubes
1 cup reduced-sodium chicken broth
1/2 cup fresh or frozen corn
1/2 small onion, chopped
2 garlic cloves, minced
1-1/2 cups fresh spinach, torn
1/2 cup flaked smoked salmon fillet
1 teaspoon pickled jalapeno slices, chopped
1 tablespoon cornstarch
1/2 cup 2% milk
1 tablespoon minced fresh cilantro
Dash pepper
Directions
In a large saucepan, combine the first five ingredients; bring to a boil. Reduce heat; simmer, covered, 8-10 minutes or until potato is tender.
Stir in spinach, salmon and jalapeno; cook 1-2 minutes or until spinach is wilted. In a small bowl, mix cornstarch and milk until smooth; stir into soup. Bring to a boil; cook and stir 2 minutes or until thickened. Stir in cilantro and pepper Yield: 2 servings.
Nutritional Facts
1-1/4 cups equals 202 calories, 3 g fat (1 g saturated fat), 12 mg cholesterol, 645 mg sodium, 32 g carbohydrate, 4 g fiber, 13 g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable.
Originally published as Veggie Salmon Chowder in Cooking for 2 Fall 2008, p39
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