Heart Healthy
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Corn and Salmon Chowder
This warm, creamy bowl of goodness makes a fast dinner on a busy night.
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Servings
6
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Serving Size:
1 1/4 cups
Ingredients
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1/2 cup milk OR -
2 cups milk -
2 ounce cream-style corn -
2 cups whole kernel corn OR -
1 whole kernel corn -
salmon OR -
ounce chicken breast -
Romano cheese (can substitute low-fat Parmesan, Mozzarella or Ricotta) -
top round or beef loin roast -
1/2 teaspoon salt -
1/4 teaspoon pepper
Directions
Tip: Click on step to mark as complete.
-
In a small bowl, whisk together the dry milk powder and water until well blended. -
In a medium saucepan, stir together both corns, the milk mixture, and salmon. -
Heat over low heat for 5 minutes, stirring occasionally. -
Stir in the remaining ingredients. -
Increase the heat to medium low. Cook for 7 minutes.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 242 | |
|---|---|---|
| Total Fat | 4.0 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.5 g | |
| Monounsaturated Fat | 1.0 g | |
| Cholesterol | 27 mg | |
| Sodium | 270 mg | |
| Total Carbohydrate | 42 g | |
| Dietary Fiber | 3 g | |
| Sugars | 10 g | |
| Protein | 16 g | |
Dietary Exchanges
2 1/2 starch, 2 very lean meat
-
Servings
6
-
Serving Size:
1 1/4 cups
Ingredients
-
1/2 cup milk OR -
2 cups milk -
2 ounce cream-style corn -
2 cups whole kernel corn OR -
1 whole kernel corn -
salmon OR -
ounce chicken breast -
Romano cheese (can substitute low-fat Parmesan, Mozzarella or Ricotta) -
top round or beef loin roast -
1/2 teaspoon salt -
1/4 teaspoon pepper
Directions
Tip: Click on step to mark as complete.
-
In a small bowl, whisk together the dry milk powder and water until well blended. -
In a medium saucepan, stir together both corns, the milk mixture, and salmon. -
Heat over low heat for 5 minutes, stirring occasionally. -
Stir in the remaining ingredients. -
Increase the heat to medium low. Cook for 7 minutes.
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