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Friday, October 02 2015

Asparagus slices add color, and the dill and lemon zest add fresh flavor to salmon that's packed with protein and heart-healthy omega-3 fatty acids.

1    pound   fresh skinless salmon fillets or one 15-ounce can salmon, rinsed, drained, flaked and skin and bones removed
1 1/2   cups   water
2    14 ounce can  vegetable broth or 3-1/2 cups vegetable stock
2    cups   frozen whole small onions or 1/2 cup frozen chopped onion
2 1/2   cups   cubed red potato
1    tablespoon   snipped fresh dill or 1/2 teaspoon dried dillweed
1    teaspoon   lemon zest
1/2   teaspoon   salt
1/2   teaspoon   ground black pepper
2 1/2   cups   whole milk, half-and-half or light cream
2    tablespoons   cornstarch
1    10 ounce package  frozen cut asparagus, thawed and well-drained or 2 cups cut-up fresh trimmed asparagus
    Fresh dill sprigs and/or cracked black pepper (optional)
Rinse fresh salmon; pat dry. To poach fresh salmon, in a large skillet, bring water to boiling. Add salmon. Return to boiling; reduce heat. Simmer, covered, for 6 to 8 minutes or until the salmon flakes easily with a fork. Remove salmon from skillet, discarding poaching liquid. Flake salmon into 1/2-inch pieces; set aside.
Meanwhile, in a 4-quart Dutch oven, combine vegetable broth, onions, potato, snipped fresh dill, lemon zest, salt and pepper. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes or until vegetables are tender, stirring occasionally.
In a large screw-top jar, combine milk and cornstarch. Cover and shake well; stir into soup. Stir in asparagus. Cook and stir until slightly thickened and bubbly. Cook and stir for 2 minutes more. Gently stir in poached salmon or canned salmon; heat through. If you like, garnish with fresh dill sprigs and/or cracked pepper.

Per Serving: cal. (kcal) 185, Fat, total (g) 5, chol. (mg) 37, sat. fat (g) 2, carb. (g) 20, fiber (g) 2, pro. (g) 17, vit. A (IU) 680.26, vit. C (mg) 22.44, sodium (mg) 621, calcium (mg) 111.06, iron (mg) 1.62, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:53 am   |  Permalink   |  0 Comments  |  Email

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