Ingredients
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5 small red potatoes, cut into bite-size pieces
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2 tablespoons olive oil
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1 onion, diced
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2 stalks celery, thinly sliced
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2 tablespoons all-purpose flour, or as needed
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½ teaspoon salt
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¼ teaspoon ground black pepper
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4 cups 2% milk
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1 cooked salmon fillet, flaked
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1 ¼ cups frozen peas
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1 ¼ cups frozen corn
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1 teaspoon dried dill weed
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½ cup shredded reduced-fat Swiss cheese
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½ cup shredded reduced-fat Cheddar cheese
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1 green onion, finely chopped
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 20 minutes. Drain.
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Heat olive oil in a large saucepan over medium-high heat; saute onion and celery in hot oil until tender, 5 to 7 minutes. Add flour, salt, and pepper to onion mixture and stir until well-combined.
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Slowly whisk milk into onion mixture; bring to a boil, stirring constantly. Reduce heat to medium and simmer until thickened, about 10 minutes. Add potatoes, flaked salmon, peas, corn, and dill; cook until heated through, about 10 minutes. Stir Swiss cheese and Cheddar cheese into chowder until cheese is melted and heated through, about 5 minutes. Ladle chowder into bowls and garnish with green onion.
Cook's Notes:
You can use red or purple potatoes. Cooking the potatoes ahead reduces prep/cook time by at least 20 to 30 minutes!
You can substitute any low-fat milk for the 2% milk. You can substitute Colby cheese for the Cheddar cheese.
Use a large non-stick saucepan if possible.
Nutrition Facts (per serving)
| 389 | Calories |
| 13g | Fat |
| 47g | Carbs |
| 23g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 6 | |
| Calories 389 | |
| % Daily Value * | |
| Total Fat 13g | 17% |
| Saturated Fat 4g | 21% |
| Cholesterol 37mg | 12% |
| Sodium 417mg | 18% |
| Total Carbohydrate 47g | 17% |
| Dietary Fiber 5g | 19% |
| Total Sugars 13g | |
| Protein 23g | 46% |
| Vitamin C 24mg | 26% |
| Calcium 358mg | 28% |
| Iron 2mg | 12% |
| Potassium 1215mg | 26% |
* 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.
