Ingredients:
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 Tablespoon olive oil
1 Cup onion -- diced
2/3 Cup celery -- diced
1/2 Cup red bell pepper -- diced
1 1/2 Cups Yukon Gold potatoes -- unpeeled, diced
1 Medium zucchini -- diced
14 1/2 Ounces chicken broth -- fat-free, low sodium
1/2 Teaspoon dill weed -- dried
1/4 Teaspoon salt
1/4 Teaspoon black pepper -- freshly ground
7 1/2 Ounces pink salmon -- with bones, drained
1 Can evaporated milk -- fat free (12 oz can)
1 Tablespoon cornstarch
1/2 cu scallions -- thinly sliced, green stems included |
Preparation:
1. Heat oil in a large saucepan over medium heat. Add onion, celery and
red
pepper; cook for about 5 minutes, mixing occasionally. Add the potatoes,
zucchini, chicken broth, 2/3 cup water, dill, salt and pepper; stir to
combine.
Cover and bring mixture to a boil; reduce heat and simmer until the
vegetables
are tender, about 20 minutes.
2. Meanwhile, empty salmon onto a plate and mash with fork to break up fish
and bones. In a medium bowl, whisk cornstarch in milk to dissolve. Add
salmon
and milk mixture to saucepan and stir to combine. Bring to simmer; lower
heat
and bubble gently, stirring occasionally, until slightly thickened, about 10
minutes. Serve chowder garnished with scallions.
NOTES: Tasty canned salmon has secret calcium stores because it contains the
soft, edible bones of the fish. Calcium count: 41 percent of your daily
requirement. |
