SALMON CHOWDER

Prep Time: 8 min

Cook Time: 8 min

This chowder is perfect for those cold weather days to keep you nice and warm….

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Ingredients

•       1 tbsp canola oil

•       1/3 cup chopped carrot

•       1/3 cup chopped celery

•       4 cups reduced-sodium chicken broth

•        1 1/2 cups water

•        1 12-ounce skinned salmon fillet, preferably wild-caught                 

• 2 1/2 cups frozen cauliflower florets, thawed and chopped             

•        3 tbsp chopped fresh chives or scallions, or 1 1/2 tablespoons dried chives

•        1 1/3 cups instant mashed potato flakes (see Note), or 2 cups leftover mashed potatoes

•        1/4 cup chopped fresh dill, or 2 teaspoons dried tarragon

•        1 tbsp Dijon mustard

•        1/4 tsp salt

•        Freshly ground pepper to taste

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DIRECTIONS

      Heat oil in a large saucepan or Dutch oven over medium heat. Add carrot

      and celery and cook, stirring frequently, until the vegetables just begin to

      brown, 3 to 4 minutes. Add broth, water, salmon, cauliflower and chives

      (or scallions) and bring to a simmer. Cover and cook, maintaining a gentle

      simmer, until the salmon is just cooked through, 5 to 8 minutes. Remove

      the salmon to a clean cutting board. Flake into bite-size pieces with a fork.

      Stir potato flakes (or leftover mashed potatoes), dill (or tarragon) and

      mustard into the soup until well blended. Return to a simmer. Add the

      salmon and reheat. Season with salt and pepper.

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MACROS

• Servings 1

• Calories per Serving 115

• Fat 5 g

• Carbohydrate 4 g

• Fiber 2 g

• Sugar 3 g

• Protein 15 g

• Sodium 552 mg