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Corn and Salmon Chowder

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Corn and Salmon Chowder

This warm, creamy bowl of goodness makes a fast dinner on a busy night.

Ingredients

Servings  6   Serving Size   1 1/4 cups

  • 1/2 cup fat-free dry milk powder plus 2 cups water OR
  • 2 cups fat-free milk
  • 2 14.75-ounce cans no-salt-added cream-style corn
  • 2 cups frozen whole kernel corn OR
  • 1 15.25-ounce can no-salt-added whole-kernel corn
  • 2 5-ounce cans boneless, skinless salmon in water (lowest sodium available), drained and flaked OR
  • 2 5-ounce cans chicken breast in water (lowest sodium available), drained and flaked
  • 1/4 cup minced red or green bell pepper
  • 1/2 teaspoon dried thyme, basil, or oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Directions

Tip: Click on step to mark as complete.

  1. In a small bowl, whisk together the dry milk powder and water until well blended.
  2. In a medium saucepan, stir together both corns, the milk mixture, and salmon.
  3. Heat over low heat for 5 minutes, stirring occasionally.
  4. Stir in the remaining ingredients.
  5. Increase the heat to medium low. Cook for 7 minutes.

Nutrition Facts

Corn and Salmon Chowder

CaloriesCalories

242 Per Serving

ProteinProtein

16g Per Serving

FiberFiber

3g Per Serving

Cost Per ServingCost Per Serving

$1.85

Nutrition Facts

Calories 242
Total Fat 4.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 1.0 g
Cholesterol 27 mg
Sodium 270 mg
Total Carbohydrate 42 g
Dietary Fiber 3 g
Sugars 10 g
Protein 16 g

Dietary Exchanges
2 1/2 starch, 2 very lean meat

 

This warm, creamy bowl of goodness makes a fast dinner on a busy night.

Nutrition Facts

Corn and Salmon Chowder

CaloriesCalories

242 Per Serving

ProteinProtein

16g Per Serving

FiberFiber

3g Per Serving

Cost Per ServingCost Per Serving

$1.85
×
Calories 242
Total Fat 4.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 1.0 g
Cholesterol 27 mg
Sodium 270 mg
Total Carbohydrate 42 g
Dietary Fiber 3 g
Sugars 10 g
Protein 16 g

Dietary Exchanges
2 1/2 starch, 2 very lean meat

Ingredients

Servings  6   Serving Size   1 1/4 cups

  • 1/2 cup fat-free dry milk powder plus 2 cups water OR
  • 2 cups fat-free milk
  • 2 14.75-ounce cans no-salt-added cream-style corn
  • 2 cups frozen whole kernel corn OR
  • 1 15.25-ounce can no-salt-added whole-kernel corn
  • 2 5-ounce cans boneless, skinless salmon in water (lowest sodium available), drained and flaked OR
  • 2 5-ounce cans chicken breast in water (lowest sodium available), drained and flaked
  • 1/4 cup minced red or green bell pepper
  • 1/2 teaspoon dried thyme, basil, or oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Directions

Tip: Click on step to mark as complete.

  1. In a small bowl, whisk together the dry milk powder and water until well blended.
  2. In a medium saucepan, stir together both corns, the milk mixture, and salmon.
  3. Heat over low heat for 5 minutes, stirring occasionally.
  4. Stir in the remaining ingredients.
  5. Increase the heat to medium low. Cook for 7 minutes.
 

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