Delicious Salmon Vegetable Chowder
Our dietitians' favouriteThis easy satisfying soup is chockfull of healthy ingredients - including vitamin D. Plus, salmon is rich in heart-healthy, disease-fighting omega-3s.
- Prep: 15 min
- Cooking: 20 min
Ingredients
- 1 tbsp (15 mL) butter
- 1/2 cup (125 mL) chopped onion
- 1 garlic clove minced
- 1/4 tsp (1 mL) dried thyme
- 1/4 tsp (1 mL) dried basil
- 1 can (10 oz/284 mL) condensed chicken broth
- 1 cup (250 mL) peeled, diced potatoes
- 1/2 cup (125 mL) corn niblets
- 1/2 cup (125 mL) diced zucchini
- 1/2 cup (125 mL) diced carrots
- 2 cups (500 mL) Milk
- 8 oz (225 g) uncooked salmon filet cut in small chunks
- 1/2 cup (125 mL) grated Canadian Cheddar cheese
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Preparation
In heavy saucepan, sauté onions, garlic and herbs in butter 5 min until still transparent. Add broth and all vegetables. Simmer, uncovered, until vegetables are cooked 15 to 20 min.
Add milk and salmon. Simmer, until salmon is opaque, 5 to 7 min. Do not boil. Season to taste.
Divide into 4 bowls, sprinkle with cheese and enjoy.
Tips
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Nutritional information
Per serving| Energy: | 331 Calories |
| Protein: | 24 g |
| Carbohydrate: | 20 g |
| Fat: | 17 g |
| Fibre: | 2.2 g |
| Sodium: | 638 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 21 % / 274 mg |
| Vitamin B12: | 131 % |
| Phosphorus: | 38 % |
| Vitamin B6: | 34 % |
| Niacin: | 33 % |
