Salmon, Corn and Barley Chowder Recipe

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Ingredients:

Serving

cooking spray
1/4 cup chopped onion
1 garlic clove, minced
2 1/2 cups reduced-sodium chicken broth
1/4 cup quick-cooking barley
1 tbsp water
1 tbsp all-purpose flour
4 oz salmon, drained
1 cup corn
1/3 cup 2% low-fat milk
1/2 tsp chili powder
1/4 tsp cumin
1/4 tsp oregano
1/8 tsp salt
1 tbsp minced cilantro
1/8 tsp black pepper

Directions:

Sauté garlic and onion for a few minutes, until onion is tender.
Add broth and bring to a boil. Stir in barley.
Cover, reduce heat and simmer 10 minutes or until barley is tender.
Stir water gradually into flour in small bowl until smooth. Set aside. Remove and discard bones and skin from salmon. Flake into bite-sized pieces.
Add salmon, corn and milk to saucepan. Stir in flour paste, chili powder, cumin, oregano and salt. Simmer 2 to 3 minutes or until slightly thickened. Stir in cilantro and pepper.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	234.6 Kcal (982 kJ)
Calories from fat	38.02 Kcal
		% Daily Value*
Total Fat	4.22g	6%
Cholesterol	49.07mg	16%
Sodium	1102.95mg	46%
Potassium	791.85mg	17%
Total Carbs	28.04g	9%
Sugars	5.2g	21%
Dietary Fiber	4g	16%
Protein	20.8g	42%
Vitamin C	7.3mg	12%
Iron	2mg	11%
Calcium	254.6mg	25%

Amount Per 100 g
Calories	44.42 Kcal (186 kJ)
Calories from fat	7.2 Kcal
		% Daily Value*
Total Fat	0.8g	6%
Cholesterol	9.29mg	16%
Sodium	208.84mg	46%
Potassium	149.94mg	17%
Total Carbs	5.31g	9%
Sugars	0.98g	21%
Dietary Fiber	0.76g	16%
Protein	3.94g	42%
Vitamin C	1.4mg	12%
Iron	0.4mg	11%
Calcium	48.2mg	25%

* 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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