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Wednesday, February 24 2016

1    pound   fresh skinless salmon fillets or one 15-ounce can salmon, rinsed, drained, flaked, and skin and bones removed
1    tablespoon   cooking oil
2    cups   shredded carrots
1    cup   finely chopped onion
1/2   cup   thinly sliced celery
1 1/2   cups   water
4    cups   reduced-sodium chicken broth
2 1/2   cups   cubed red-skinned potatoes (3 medium)
1    10 ounce package  frozen whole kernel corn
1    teaspoon   snipped fresh dill or 1/2 teaspoon dried dillweed
1/4   teaspoon   salt
2    cups   fat-free milk
2    tablespoons   cornstarch
Rinse fresh salmon; pat dry. Set aside. In a large saucepan heat oil over medium-high heat. Cook and stir carrots, onion, and celery in hot oil about 10 minutes or until the vegetables are tender, stirring occasionally.
Meanwhile, 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.
Stir the broth, potatoes, corn, dill, and salt into vegetables in saucepan. Bring to boiling; reduce heat. Cook, covered, over medium-low heat about 15 minutes or until the potatoes are tender, stirring occasionally.
Stir together 1/2 cup of the milk and cornstarch. Add milk mixture to saucepan. Stir in remaining milk. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more. Gently stir in poached salmon or canned salmon. Heat through.

Per Serving: cal. (kcal) 211, Fat, total (g) 5, chol. (mg) 11, sat. fat (g) 1, carb. (g) 30, fiber (g) 3, pro. (g) 14, vit. A (RE) 938, vit. C (mg) 8, sodium (mg) 487, calcium (mg) 81, iron (mg) 1, Vegetables () 2, Starch () 1, Lean Meat () 1, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:35 am   |  Permalink   |  0 Comments  |  Email

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