- 4
Ingredients
- 2 cups frozen pepper stir- fry vegetables (yellow, green, and red pepper, and onion)
- 2 tablespoons minced seeded jalapeno pepper
- 1 tablespoon margarine or butter
- 2 tablespoons flour
- 2 cups fat-free milk
- 1 cup fat-free half-and-half
- 2 cups refrigerated diced potatoes with onions
- 1 15 ounce can salmon, drained and well flaked
- 1/4 cup snipped watercress
- 2 tablespoons lemon juice
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
Preparation
Step 1
1. In a large saucepan cook the stir-fry vegetables and jalapeno in hot margarine for 3 to 5 minutes or until tender. Stir in flour. Stir in milk and half and half. Cook and stir until slightly thickened. Cook and stir 2 minutes more.
2. Stir in potatoes, salmon, watercress, lemon juice, salt and pepper. Cook and stir until heated through.
Nutrition Facts (Quick Salmon Chowder) Servings Per Recipe 4,
Calories 349,
Protein (gm) 29,
Carbohydrate (gm) 33,
Fat, total (gm) 10,
Cholesterol (mg) 61,
Saturated fat (gm) 2,
Monosaturated fat (gm) 4,
Polyunsaturated fat (gm) 3,
Dietary Fiber, total (gm) 3,
Sugar, total (gm) 6,
Vitamin A (IU) 534,
Vitamin C (mg) 15,
Thiamin (mg) 0,
Riboflavin (mg) 0,
Niacin (mg) 7,
Pyridoxine (Vit. B6) (mg) 0,
Folate (µg) 28,
Cobalamin (Vit. B12) (µg) 5,
Sodium (mg) 1174,
Potassium (mg) 586,
Calcium (DV %) 424,
Iron (DV %) 1,
Percent Daily Values are based on a 2,000 calorie diet