Tuesday, February 8, 2011

A 'Soup'er Meal

Soup just hits the spot during these cold winter days. So here's another soup recipe to add to your arsenal to combat the chill in your bones.

Since we have beef in the freezer, it is usually the meat of choice around here, but this chowder recipe uses salmon.

Randy likes clam chowder and often orders it if it's an option for a restaurant meal. Me? I'm not overly fond of seafood, but I do like salmon.

I buy frozen salmon fillets and make them for dinner occasionally. Last week, I purposely made extra and then used the "leftovers" for this chowder. I think you could probably use canned salmon, though I've never tried it.

Even better, it's a lower calorie chowder. The recipe was originally published in the December/January 2007 issue of Taste of Home's Light and Tasty magazine. (That magazine is now called Healthy Cooking.)


Salmon Chowder
1 small onion, chopped
1 garlic clove, minced
1/4 tsp. dried thyme
1/4 tsp. dried basil
1 tbsp. butter
2 cups 1% milk
1 can (10.5 oz.) condensed chicken broth, undiluted
1/2 cup frozen corn
1/2 cup chopped carrot
1 medium potato, cut into cubes
3 tbsp. flour
1/4 cup cold milk
1/2 lb. salmon fillet
1/2 cup chopped zucchini
1/2 tsp. salt
1/4 tsp. pepper
1/2 cup shredded reduced-fat cheddar cheese

In a large saucepan over medium heat, cook and stir the onion, garlic, thyme and basil in butter until onion is tender. Stir in milk, broth, corn, carrot and potato. Bring to a boil. Reduce heat; cover and simmer for 6-8 minutes or until vegetables are tender.

Combine flour and 1/4 cup milk until smooth. Stir into onion mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; add salmon and zucchini. Simmer, uncovered, for 3 to 5 minutes. Stir in salt and pepper. Sprinkle with cheese before serving.

Note: I didn't have garlic, so I added a little garlic powder.

Nutrition facts: 1 cup equals: 214 calories, 10 g fat, 38 mg cholesterol, 656 mg sodium, 16 g carbohydrate, 2 g fiber, 16 g protein.

Need another idea on this cold winter day when the wind is howling? If salmon chowder doesn't appeal, try this one:

Stay warm!


  1. Definitely soup weather! Snuggle in!

  2. I'm supposed to give a program this AM. I keep thinking they will call and cancel. We'll see. So far, the school hasn't canceled either, so accompanying remains on the agenda today. I just don't want to get snowed "out." I would much rather be snowed in at home than unable to get back because of drifts. Try to enjoy your day at home, even though it means having to "pay the piper" in make-up days at some point.