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Prep Time:35 minsAdditional Time:15 minsTotal Time:50 minsServings:8Yield:8 servingsJump to Nutrition Facts
Prep Time:35 minsAdditional Time:15 minsTotal Time:50 minsServings:8Yield:8 servings
Prep Time:35 mins
Prep Time:
35 mins
Additional Time:15 mins
Additional Time:
15 mins
Total Time:50 mins
Total Time:
50 mins
Servings:8
Servings:
8
Yield:8 servings
Yield:
8 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1 ½poundsfresh or frozen skinless salmon fillets or three 6- to 7.5-oz. cans skinless, boneless salmon, drained and flaked1 ½cupswater2tablespoonsolive oil¾cupchopped red or orange sweet pepper¼cupthinly sliced green onions (white and green parts separated)3tablespoonsall-purpose flour3 ½cupslow-sodium vegetable broth or stock3cups1/2-inch pieces red-skinned potatoes2 ½cupslow-fat milk½teaspoonsalt½teaspoonblack pepper1/4 to 1/2 teaspoon ground ancho chile pepper or chili powder2cupsfrozen whole kernel corn, thawed1teaspoonlime zest1Chopped avocado and/or lime wedges
Cook Mode(Keep screen awake)
Ingredients
1 ½poundsfresh or frozen skinless salmon fillets or three 6- to 7.5-oz. cans skinless, boneless salmon, drained and flaked
1 ½cupswater
2tablespoonsolive oil
¾cupchopped red or orange sweet pepper
¼cupthinly sliced green onions (white and green parts separated)
3tablespoonsall-purpose flour
3 ½cupslow-sodium vegetable broth or stock
3cups1/2-inch pieces red-skinned potatoes
2 ½cupslow-fat milk
½teaspoonsalt
½teaspoonblack pepper
1/4 to 1/2 teaspoon ground ancho chile pepper or chili powder
2cupsfrozen whole kernel corn, thawed
1teaspoonlime zest
1Chopped avocado and/or lime wedges
DirectionsThaw salmon, if frozen. Rinse salmon fillets; pat dry. To poach fillets, in a large skillet bring the water to boiling. Add fillets. Return to boiling; reduce heat. Simmer, covered, 6 to 8 minutes or until salmon flakes easily. Remove from skillet, discarding liquid. Flake salmon into 1/2-inch pieces (If using canned salmon, skip this step and omit the water).In a 6-qt. Dutch oven heat oil over medium-high. Add sweet pepper and white parts of onions; cook and stir 3 minutes or just until tender. Stir in flour; cook and stir 1 minute more.Gradually stir in broth. Add potatoes, milk, salt, black pepper and ground ancho pepper. Bring to boiling; reduce heat. Simmer, covered, 15 minutes or until slightly thick and vegetables are tender, stirring occasionally. Add corn; cook and stir 2 minutes more. Gently stir in poached or canned salmon and lime zest; heat through.Top servings with green parts of onions and, if desired, avocado, lime wedges and/or additional ground ancho pepper.TipsTip: To freeze, transfer cooled soup to a freezer container and freeze up to 3 months. To serve, thaw in refrigerator overnight. Reheat in a covered Dutch oven over low, stirring occasionally.Originally appeared: Diabetic Living Magazine
Directions
Thaw salmon, if frozen. Rinse salmon fillets; pat dry. To poach fillets, in a large skillet bring the water to boiling. Add fillets. Return to boiling; reduce heat. Simmer, covered, 6 to 8 minutes or until salmon flakes easily. Remove from skillet, discarding liquid. Flake salmon into 1/2-inch pieces (If using canned salmon, skip this step and omit the water).In a 6-qt. Dutch oven heat oil over medium-high. Add sweet pepper and white parts of onions; cook and stir 3 minutes or just until tender. Stir in flour; cook and stir 1 minute more.Gradually stir in broth. Add potatoes, milk, salt, black pepper and ground ancho pepper. Bring to boiling; reduce heat. Simmer, covered, 15 minutes or until slightly thick and vegetables are tender, stirring occasionally. Add corn; cook and stir 2 minutes more. Gently stir in poached or canned salmon and lime zest; heat through.Top servings with green parts of onions and, if desired, avocado, lime wedges and/or additional ground ancho pepper.TipsTip: To freeze, transfer cooled soup to a freezer container and freeze up to 3 months. To serve, thaw in refrigerator overnight. Reheat in a covered Dutch oven over low, stirring occasionally.
Thaw salmon, if frozen. Rinse salmon fillets; pat dry. To poach fillets, in a large skillet bring the water to boiling. Add fillets. Return to boiling; reduce heat. Simmer, covered, 6 to 8 minutes or until salmon flakes easily. Remove from skillet, discarding liquid. Flake salmon into 1/2-inch pieces (If using canned salmon, skip this step and omit the water).
In a 6-qt. Dutch oven heat oil over medium-high. Add sweet pepper and white parts of onions; cook and stir 3 minutes or just until tender. Stir in flour; cook and stir 1 minute more.
Gradually stir in broth. Add potatoes, milk, salt, black pepper and ground ancho pepper. Bring to boiling; reduce heat. Simmer, covered, 15 minutes or until slightly thick and vegetables are tender, stirring occasionally. Add corn; cook and stir 2 minutes more. Gently stir in poached or canned salmon and lime zest; heat through.
Top servings with green parts of onions and, if desired, avocado, lime wedges and/or additional ground ancho pepper.
Tips
Tip: To freeze, transfer cooled soup to a freezer container and freeze up to 3 months. To serve, thaw in refrigerator overnight. Reheat in a covered Dutch oven over low, stirring occasionally.
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)280Calories10gFat25gCarbs22gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
