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Salmon Zucchini Chowder

 Salmon Zucchini Chowder
This rich and hearty light chowder from Vicki Thompson of Bristol, New Brunswick delivers many levels of flavor and is sure to warm those cold winter nights.
6 ServingsPrep: 20 min. Cook: 25 min.

Ingredients

  • 1 small onion, chopped
  • 1 garlic clove, minced
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried basil
  • 1 tablespoon butter
  • 2 cups 1% milk
  • 1 can (10-1/2 ounces) condensed chicken broth, undiluted
  • 1/2 cup frozen corn
  • 1/2 cup chopped carrot
  • 1 medium red potato, cut into 1/2-inch cubes
  • 3 tablespoons all-purpose flour
  • 1/4 cup cold water
  • 1/2 pound salmon fillet, cut into 1-inch pieces
  • 1/2 cup chopped zucchini
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 cup shredded reduced-fat cheddar cheese

Directions

  • In a large saucepan over medium heat, cook and stir the onion,
  • garlic, thyme and basil in butter until onion is tender. Stir in the
  • 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 water until smooth; stir into onion mixture. Bring
  • to a boil; cook and stir for 2 minutes or until thickened. Reduce

2 of 2

Salmon Zucchini Chowder (continued)

Directions (continued)

  • heat; add salmon and zucchini. Simmer, uncovered, for 3-5 minutes or
  • until fish flakes easily with a fork. Stir in salt and pepper.
  • Sprinkle with cheese before serving. Yield: 6 servings.
Nutritional Facts: 1 cup equals 214 calories, 10 g fat (4 g saturated fat), 38 mg cholesterol, 656 mg sodium, 16 g carbohydrate, 2 g fiber, 16 g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1 lean meat.