Simple Salmon Chowder

Written by Nicole Rohrig, RD CD

Who doesn’t like a creamy and hearty stew after a dark and gloomy day? I have been a long time fan of clam chowder. Clam, chicken, salmon… you name it.  Chowders are delicious when you get them at your favorite café or restaurant because the cook will add lots of heavy cream, butter, and salt to leave you wanting more. Making it yourself allows you to control the ingredients and make a much healthier dish. This soup is low in carbohydrates and is a good source of calcium, protein, and omega 3 fatty acids! Pair the chowder with a garden salad or favorite steamed vegetable to fill up and keep portions in check.

I have lactose intolerance so have to keep portions in check (try to limit to 1 cup) and make sure its not too rich. You can always substitute Lactaid or lactose-free milk if your body is extra sensitive to lactose.

 

Lightened-Up Salmon Chowder

Makes 6 servings

 

Ingredients:

1 Tbsp butter/margarine

3/4 cup chopped onion

½ cup diced celery

½ cup diced carrots

1 cup frozen corn

2 cups low-sodium vegetable or chicken broth

1.5 cups skim milk

1 pound salmon, cut into 1” cubes

1 tsp dried dill

¼ tsp salt

¼ tsp black pepper

2 Tbsp fat-free half and half

1 Tbsp corn starch

 

Directions:

  1. Heat the butter or margarine in a frying pan over medium heat. Add onion, celery, and carrots. Sauté for 5 minutes to soften.
  2. Add corn, broth, milk, dill, and salt/pepper. Cover and simmer for 10 minutes.
  3. Stir in half and half and salmon. Cook for ~10 minutes, until salmon is thoroughly cooked. Add cornstarch to ¼ cup water, stir into chowder. Serve hot.

 

Nutrition Facts: 1 ½ cups

185 calories, 5 g fat (2 g saturated fat), 16 g carbohydrates, 2 g fiber, 20 g protein, 200 mg sodium.