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Corn and Salmon Chowder Recipe

Corn and Salmon Chowder Recipe

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Ingredients

Count

Nutrition

470

Calories

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Ingredients:

Serving

1 tbsp olive oil
1 large onion, thinly sliced
1 medium fennel bulb with fronds, trimmed, bulb halved lengthwise and thinly sliced, 2 tbsp fronds chopped and reserved
1/2 cup finely chopped peeled carrot
2 garlic cloves, minced
1 bay leaf
2 cups canned vegetable broth
1 8- oz russet potato, peeled , cut into 1/2-inch pieces
2 cups low-fat (1%) milk
1 1/2 cups frozen yellow corn kernels, thawed
1 12- oz piece skinless salmon fillet, cut into 1-inch pieces

Directions:

Heat oil in heavy large pot over medium heat. Add onion, sliced fennel, carrot, garlic and bay leaf and sauté until vegetables are light golden, about 7 minutes. Reduce heat to medium-low, cover and cook until vegetables are tender, stirring occasionally, about 10 minutes. Add broth and potato and bring to boil. Reduce heat, cover and simmer until potato is tender, about 12 minutes.
Purée milk and 1 cup corn in blender. Add corn purée, remaining 1/2 cup corn and salmon to pot. Simmer uncovered over medium heat just until salmon is opaque in center, about 5 minutes. Discard bay leaf. Season with salt and pepper.
Ladle chowder into bowls. Sprinkle with reserved chopped fennel fronds.
Per serving: calories, 355; total fat, 11 g; saturated fat, 2 g; cholesterol, 52 mg Nutritional analysis provided by Bon Appétit

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	470.45 Kcal (1970 kJ)
Calories from fat	133.05 Kcal
		% Daily Value*
Total Fat	14.78g	23%
Cholesterol	41.1mg	14%
Sodium	777.51mg	32%
Potassium	1354.41mg	29%
Total Carbs	57.78g	19%
Sugars	15.93g	64%
Dietary Fiber	6.98g	28%
Protein	26.47g	53%
Vitamin C	18.1mg	30%
Vitamin A	0.2mg	5%
Iron	2.4mg	13%
Calcium	108.2mg	11%

Amount Per 100 g
Calories	99.64 Kcal (417 kJ)
Calories from fat	28.18 Kcal
		% Daily Value*
Total Fat	3.13g	23%
Cholesterol	8.71mg	14%
Sodium	164.67mg	32%
Potassium	286.85mg	29%
Total Carbs	12.24g	19%
Sugars	3.37g	64%
Dietary Fiber	1.48g	28%
Protein	5.61g	53%
Vitamin C	3.8mg	30%
Iron	0.5mg	13%
Calcium	22.9mg	11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

9.8

Points
12

PointsPlus

Good Points

saturated fat free,
low cholesterol

Bad Points

High in Sodium

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