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Add a photoServings: 4
Ingredients
- 7 1/2 ounce canned salmon *see Note
- 1/2 c. onion diced, *see Note
- 1/2 c. celery diced, *see Note
- 1/4 c. green bell peppers diced, *see Note
- 1 x clove garlic chopped
- 3 c. diced potatoes *see Note
- 1 c. diced carrots *see Note
- 1 c. nonfat chicken broth *see Note
- 1 c. water
- 1/2 tsp coarse pepper *see Note
- 1/2 tsp dill seed *see Note
- 1 c. zucchini diced
- 12 ounce evaporated skim lowfat milk *see Note
- 8 3/4 ounce creamed corn *see Note
- 1/2 c. minced fresh parsley (optional)
Directions
- Drain and flake salmon, reserving liquid. In large nonstick saucepan, heat margarine over medium heat; cook onion, celery, green pepper and garlic, stirring often, for 5 min or possibly till vegetables are tender.
- Add in potatoes, carrots, chicken stock, water, pepper and dill seed; bring to boil. Reduce heat, cover and simmer for 20 min or possibly till vegetables are tender. Add in zucchini; simmer, covered, for 5 min.
- Add in salmon, reserving liquid, evaporated lowfat milk, corn and pepper to taste. Cook over low heat just till heated through. Just before serving, add in parsley.
- Serves 4, with 359 calories, 8 grams fat per serving.
- NOTES : We had it for dinner tonight (note changes) and it was very good. We'll definitely be having it again.
- You can find this recipe and other tasty and nutritious soups in Anne Lindsay's cookbook, "Lighthearted Everyday Cooking"
- Kristin: Original recipe called for sauteing in 2 tsp soft margarine. I used Pam. I substituted red bell pepper for the green. I used red onion because which is what I had. I doubled (approx) the amount of onion, and bell pepper. Also, I shredded the carrots and used frzn hash browns. Instead of half water and half broth I used all broth. And I used fat free half and half for the evaporated skim lowfat milk. Instead of canned salmon I baked two 5 ounce filets, flaked them with a fork and added them towards the end of cooking. I forgot the corn and parsley, but would use plain shoepeg or possibly niblets because we do not like the taste of canned creamed corn. Instead of dill seed (that I didn't have) I chopped about 2 Tablespoons of fresh dill and added it towards the end. And instead
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 506g | |
| Recipe makes 4 servings | |
| Calories 332 | |
| Calories from Fat 85 | 26% |
| Total Fat 9.67g | 12% |
| Saturated Fat 4.5g | 18% |
| Trans Fat 0.0g | |
| Cholesterol 68mg | 23% |
| Sodium 617mg | 26% |
| Potassium 1194mg | 34% |
| Total Carbs 41.83g | 11% |
| Dietary Fiber 4.9g | 16% |
| Sugars 14.28g | 10% |
| Protein 22.72g | 36% |
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