Tuesday, September 13, 2011

Lighter Salmon Potato Chowder

I believe you can keep every bit of flavor and still lighten up favorite heavy comfort foods if you allow for part of those rich ingredients to stay. Here I’ve reduced the amount of cheese and butter the original recipe calls for and traded milk for heavy cream. I also added a bit of sherry and dill to enhance the flavor of this creamy chowder.

Lighter Salmon Potato Chowder
Print Recipe
If you’re not a fan of salmon feel free to make this hearty chowder with any firm-fleshed white fish.

3 tablespoons butter
2/3 cup thinly sliced carrots
1/2 cup thinly sliced celery
1/4 cup finely diced onions
2 tablespoons and 1 teaspoon all-purpose flour
14.5 ounce can chicken broth (low sodium preferred)
2 tablespoons cooking sherry
2 cups diced Yukon Gold potatoes (skin on is fine)
About 1 pound fresh salmon
1 cup frozen petite peas
2 cups 2% milk
1 cup shredded sharp cheddar cheese
1 teaspoon dried parsley
1/2 teaspoon salt
1/4 teaspoon dried dill
1/4 teaspoon black pepper

1. Toss 1 teaspoon of flour with the cheddar in a small bowl. Set aside. Cut salmon into bite size pieces removing any bones you find.

2. In a large pot melt the butter over medium-high heat. Add carrots, celery and onion and cook until vegetables are tender. About 5 minutes.

3. Sprinkle 2 tablespoons flour over the vegetables and cook for 2 minutes or until the roux is golden.

4. Add the chicken broth, sherry and potatoes. Cover and gently boil until potatoes are fork tender, about 8 minutes. Stir about every 2 minutes so vegetables don’t stick to the bottom.

5. Add the salmon, peas, milk, cheddar mixture, parsley, salt, dill and black pepper. Bring to a simmer until the salmon is cooked through, the cheese is melted and chowder thickens to taste.

8 Servings

Nutrition Per Serving
Calories 277.9 Total Fat 13.1 g Saturated Fat 6.9 g Polyunsaturated Fat 1.4 g Monounsaturated Fat 3.6 g Cholesterol 70.5 mg Sodium 7,304.4 mg Potassium 510.2 mg Total Carbohydrate 16.3 g Dietary Fiber 2.2 g Sugars 4.9 g Protein 22.5 g

By Laura Flowers.


Monica said...

I have never heard of salmon chowder but since I am trying to increase my fish intake, this will be a great alternative to the usual!

Joanne said...

gotta say, I totally agree with you on this one! Plus salmon in chowder...count me in!

Veronica said...

This sounds just heavenly! How are you doing with your healthy eating so far? I'm proud of you!

Kim said...

I wish my hubby would eat salmon. But then again, i could have this all to myself >:)

Sue said...

We looooove salmon! I can see why this recipe received so many hits! Gotta try it!

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