Salmon Chowder

Health score
33%
Salmon Chowder
30 min.
4
378kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • tablespoons butter 
  • 14 ounce salmon canned (buy whichever type is cheapest)
  • cup carrots thinly sliced
  • 0.5 cup celery chopped
  • cups chicken broth 
  • cup corn kernels frozen canned drained ()
  • 0.5 teaspoon dillweed dried
  • tablespoons flour all-purpose
  • clove garlic minced
  • 0.3 cup bell pepper green chopped
  • cups milk 
  • small onion minced
  • cup potatoes diced peeled finely
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • ladle
  • pot

Directions

  1. Melt butter in a soup pot over medium heat and cook onion, celery, and bell pepper, stirring.
  2. Add garlic after vegetables start to get soft, 3 to 5 minutes, and cook 1 minute.
  3. Add flour and stir until it is evenly dispersed.
  4. Add potato, carrots, broth, dill, salt, and black pepper. Stir and bring to a boil over high heat. Reduce heat to medium-low and simmer until potatoes are fork tender, about 20 minutes.
  5. Add milk, corn, and salmon.
  6. Heat 5 more minutes. Ladle into bowls and serve with a little grated cheese on top, if using.

Nutrition Facts

Calories378kcal
Protein32.29%
Fat36.42%
Carbs31.29%

Properties

Glycemic Index
106.15
Glycemic Load
12.5
Inflammation Score
-10
Nutrition Score
33.875651940056%

Flavonoids

Apigenin
0.36mg
Luteolin
0.61mg
Isorhamnetin
0.88mg
Kaempferol
0.65mg
Myricetin
0.03mg
Quercetin
4.26mg

Nutrients percent of daily need

Calories:377.94kcal
18.9%
Fat:15.66g
24.09%
Saturated Fat:6.93g
43.31%
Carbohydrates:30.28g
10.09%
Net Carbohydrates:26.58g
9.67%
Sugar:11.53g
12.81%
Cholesterol:115.57mg
38.52%
Sodium:1534.83mg
66.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.24g
62.48%
Vitamin A:5905.57IU
118.11%
Vitamin D:15.73µg
104.86%
Vitamin B12:5.62µg
93.63%
Selenium:44.24µg
63.21%
Phosphorus:584.03mg
58.4%
Vitamin B3:9.48mg
47.42%
Calcium:472.57mg
47.26%
Vitamin B2:0.58mg
34.2%
Potassium:1011.91mg
28.91%
Vitamin C:22.36mg
27.1%
Vitamin B6:0.46mg
22.88%
Manganese:0.4mg
19.81%
Magnesium:75.41mg
18.85%
Vitamin B1:0.26mg
17.22%
Vitamin B5:1.51mg
15.1%
Fiber:3.69g
14.78%
Zinc:2.04mg
13.62%
Vitamin E:1.89mg
12.62%
Folate:49.54µg
12.38%
Copper:0.22mg
11.06%
Vitamin K:10.86µg
10.35%
Iron:1.86mg
10.34%
Source:My Recipes