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Creamy Salmon Chowder

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This is from those GREAT emails I get from 24-Hour Fitness. Does this sound delish or what??!!

 

 

Creamy Salmon Chowder Recipe

 

 

4 tablespoons reduced fat margarine

1/2 cup chopped onion

1/2 cup chopped celery

1 1/2 cup diced potatoes

1/4 teaspoon pepper

1 1/2 teaspoon thyme

1/2 teaspoon dill

2 tablespoons flour

1 (14.5 ounce) can stewed tomatoes, drained and flaked

4 cups skim milk

2 (6 ounce) cans salmon, drained

2 tablespoons parsley

 

Melt 1 tablespoon margarine in a large saucepan. Add celery and onions and saute until tender stirring constantly. Add potatoes and enough water to cover. Simmer until potatoes are tender.

 

Melt remaining margarine and blend in 2 tablespoons flour to form a roux (a thick paste). Add some of the milk and mix with a whisk until smooth. Add to potatoes, mix in remaining milk and stir with whisk until smooth. Heat over medium heat until thickened, stirring constantly.

 

Add seasonings, salmon and tomatoes and heat but don’t boil. Additional flour can be added to thicken soup if desired.

 

Makes 6 Servings

Serving Size: 12 ounces

 

Looking for a different recipe?

Check out over 650 recipes in our 24 Hour Recipe section!

 

 

Nutrients per serving:

Calories: 236

Total fat: 8 grams (29% of calories)

Saturated fat: 2 grams

Cholesterol: 34 mg

Sodium: 521 mg

Carbohydrate: 23 grams (39% of calories)

Protein: 19 grams (32% of calories)

Dietary fiber: 2 grams

 

 

 

Exchanges per serving*:

Starch/Bread 1/2

Lean Meat 1

Vegetable 1

Fruit 0

Non-fat Milk 1/2

Fat 1

Other Carbohydrate 0

 

*Dietary exchange information is provided for our members who are taking advantage of our 24/5 Complete Personal Training program. Exchange amounts below 1/2 exchange are not shown. For more information about exchanges visit our Dietary Exchange page.

 

 

 

For questions, comments, and contact information please refer to our FAQ page.

Copyright © 2002 by 24 Hour Fitness. All rights reserved.


---Katie, CEO of Me, Inc & living my new-normal

highest:375(fall '98),5'4"//11-19-08 WW restart:277//current:247//2nd 10%:225//NEXT MINI GOAL:239//goal:150

*He leadeth me.

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Pretty good, I made the following changes. Makes 6 one cup servings. 4 pts a cup (with my changes).

 

4 tablespoons reduced fat margarine (I used cooking spray instead of margarine to brown veggies)

1/2 cup chopped onion

1/2 cup chopped celery

1 1/2 cup diced potatoes

1/4 teaspoon pepper

1 1/2 teaspoon thyme

1/2 teaspoon dill

2 tablespoons flour

1 (14.5 ounce) can stewed tomatoes, drained and flaked (I used a can of condensed tomato soup)

4 cups skim milk

2 (6 ounce) cans salmon, drained (I only used 1 can)

2 tablespoons parsley


*Samira*

 

weight.png

 

HW: 227

New Starting Weight: 203.4

CW: 206

 

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