Ingredients
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1 pound fresh skinless salmon fillets or one 15-ounce can salmon, rinsed, drained, flaked, and skin and bones removed
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1 tablespoon cooking oil
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2 cups shredded carrots
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1 cup finely chopped onion
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1/2 cup thinly sliced celery
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1 1/2 cups water
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4 cups reduced-sodium chicken broth
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2 1/2 cups cubed red-skinned potatoes (3 medium)
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1 10 ounce package frozen whole kernel corn
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1 teaspoon snipped fresh dill or 1/2 teaspoon dried dillweed
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1/4 teaspoon salt
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2 cups fat-free milk
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2 tablespoons cornstarch
Directions
1. Rinse fresh salmon; pat dry. Set aside. In a large saucepan heat oil over medium-high heat. Cook and stir carrots, onion, and celery in hot oil about 10 minutes or until the vegetables are tender, stirring occasionally.
2. Meanwhile, to poach fresh salmon, in a large skillet
bring water to boiling. Add salmon. Return to boiling; reduce heat.
Simmer, covered, for 6 to 8 minutes or until the salmon flakes easily
with a fork. Remove salmon from skillet, discarding poaching liquid.
Flake salmon into 1/2-inch pieces; set aside.
3. Stir the broth, potatoes, corn, dill,
and salt into vegetables in saucepan. Bring to boiling; reduce heat.
Cook, covered, over medium-low heat about 15 minutes or until the
potatoes are tender, stirring occasionally.
4. Stir together 1/2 cup
of the milk and cornstarch. Add milk mixture to saucepan. Stir in
remaining milk. Cook and stir over medium heat until thickened and
bubbly. Cook and stir for 2 minutes more. Gently stir in poached salmon
or canned salmon. Heat through.
nutrition information
Per Serving:
cal. (kcal) 211,
Fat, total (g) 5,
chol. (mg) 11,
sat. fat (g) 1,
carb. (g) 30,
fiber (g) 3,
pro. (g) 14,
vit. A (RE) 938,
vit. C (mg) 8,
sodium (mg) 487,
calcium (mg) 81,
iron (mg) 1,
Vegetables () 2,
Starch () 1,
Lean Meat () 1,
Fat () 1,
Percent Daily Values are based on a 2,000 calorie diet
SERVINGS8
SERVING SIZE1 1/4 cups
TOTAL TIME45 mins
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