Ingredients
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3 large potatoes, or more to taste, diced
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3 carrots, or more to taste, diced
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2 tablespoons butter
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1 small red onion, diced
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⅓ cup all-purpose flour
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6 cups milk
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2 cups frozen corn
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1 cup skinned and boned cooked salmon, or more to taste
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1 cup frozen green beans
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½ cup frozen peas
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2 teaspoons salt, or to taste
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1 ½ teaspoons dill
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freshly ground black pepper to taste
Directions
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Place potatoes into a large pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until tender, about 10 minutes. Drain.
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Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add carrots, cover, and steam until softened, 4 to 6 minutes.
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Melt butter in a large pot over medium heat. Add onion; cook and stir until softened, about 5 minutes. Remove from heat; stir in flour until a smooth paste forms. Return to heat and pour in milk slowly, stirring constantly.
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Stir potatoes, carrots, corn, salmon, green beans, peas, salt, dill, and black pepper into the pot. Cook and stir until chowder thickens, about 5 minutes. Reduce heat to low; cover and simmer until green beans are tender, about 5 minutes.
Cook's Notes:
Substitute whole wheat flour for the all-purpose if preferred.
Use whatever vegetables you are in the mood for to create some variety. Use fresh vegetables instead of frozen if desired.
Nutrition Facts (per serving)
| 423 | Calories |
| 12g | Fat |
| 63g | Carbs |
| 19g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 6 | |
| Calories 423 | |
| % Daily Value * | |
| Total Fat 12g | 15% |
| Saturated Fat 6g | 31% |
| Cholesterol 42mg | 14% |
| Sodium 928mg | 40% |
| Total Carbohydrate 63g | 23% |
| Dietary Fiber 6g | 23% |
| Total Sugars 16g | |
| Protein 19g | 38% |
| Vitamin C 44mg | 49% |
| Calcium 325mg | 25% |
| Iron 2mg | 13% |
| Potassium 1360mg | 29% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
