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Light Salmon & Potato Chowder Recipe
Light Salmon and Potato Chowder... A hearty soup that doesn’t blow the calorie bank! 322 calories and 4 Weight Watchers Freestyle SP
Prep Time
20 mins
Cook Time
20 mins
Total Time
1 hr
Servings: 6 Servings
Calories: 280 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 teaspoon olive oil
- 1 medium onion chopped
- 1 celery stalk diced
- ½ red bell pepper diced
- 3 cloves garlic minced
- 2 tablespoons chopped fresh thyme
- ½ teaspoon red pepper flakes
- ½ pound Blushing Belle or other Little Potato creamer varietals potatoes
- 2 ¾ cup vegetable broth
- ¾ cup frozen corn
- ¼ cup all-purpose flour
- 2 ½ cups 2% milk
- ¾ teaspoon salt
- ½ teaspoon ground pepper
- 1 ¼ pounds salmon cut into 1-inch pieces
- ¼ cup minced flat-leaf parsley
- salt and pepper to taste
Instructions
- Heat the olive oil in a large saucepan set over medium heat. Add the onion, celery, and red bell pepper, and cook until the vegetables are beginning to soften, about 5 minutes.
- Add the garlic, thyme and red pepper flakes, and cook for 1 minute.
- Add potatoes and vegetable broth. Bring to a boil, then reduce heat slightly and simmer until the potatoes are tender, about 15 minutes.
- Add the corn and simmer for 2 minutes.
- Place the flour in a medium bowl and slowly whisk in the milk until the mixture is smooth.
- Slowly whisk the milk mixture into the soup, along with the salt and pepper. Cook, whisking frequently, until the soup is starting to thicken, 8 to 10 minutes. Stir in the salmon and cook until the salmon is just cooked through, 6 to 8 minutes.
- Stir in the parsley. Season to taste. Serve.
Cup of Yum
Notes
Nutrition Information
Serving
1.25Cups
Calories
280kcal
(14%)
Carbohydrates
25g
(8%)
Protein
25g
(50%)
Fat
9g
(14%)
Saturated Fat
2g
(10%)
Cholesterol
60mg
(20%)
Sodium
819mg
(34%)
Potassium
902mg
(26%)
Fiber
3g
(12%)
Sugar
7g
(14%)
Vitamin A
1050IU
(21%)
Vitamin C
30.7mg
(34%)
Calcium
154mg
(15%)
Iron
2.1mg
(12%)
Nutrition Facts
Serving: 6Servings
Amount Per Serving
Calories 280
% Daily Value*
| Serving | 1.25Cups | |
| Calories | 280kcal | 14% |
| Carbohydrates | 25g | 8% |
| Protein | 25g | 50% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 60mg | 20% |
| Sodium | 819mg | 34% |
| Potassium | 902mg | 19% |
| Fiber | 3g | 12% |
| Sugar | 7g | 14% |
| Vitamin A | 1050IU | 21% |
| Vitamin C | 30.7mg | 34% |
| Calcium | 154mg | 15% |
| Iron | 2.1mg | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.