Salmon Chowder

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Any mix of rice will work in this recipe, however wild rice adds a nice bit of color.

Serves 4
Serving Size: 1 cup
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Ingredients:

  • 2 tablespoons olive oil
  • 1 cup finely chopped onion
  • ½ cup chopped carrot
  • ⅓ cup chopped celery
  • ½ teaspoon kosher salt
  • ⅛ teaspoon ground cayenne pepper
  • 1½ cups whole milk
  • 2½ tablespoons all-purpose flour
  • 1 cup precooked brown and wild rice
  • 1 (3½ ounce) package smoked salmon, torn into small pieces
  • 2 tablespoons chopped green onions

Directions:

  1. Heat a large saucepan over medium-high heat.
  2. Add oil and swirl to coat. Add onion, carrot, celery, salt, and cayenne pepper and sauté for 4 minutes.
  3. Add 2 cups of water and bring to a boil. Reduce heat to medium and cook 8 minutes or until vegetables are tender.
  4. Combine milk and flour in a small bowl, stirring with a whisk.
  5. Add milk mixture to pan and bring to a boil. Cook 1 minute or until slightly thickened, stirring constantly.
  6. Stir in rice and salmon, and cook for 1 minute or until thoroughly heated.
  7. Sprinkle evenly with green onions before serving.

Nutrition Information per Serving:

  • Serving Size: 1 cup
  • Vegetables: ½ cup
  • Fruits: 0 cups
  • Calories: 255 calories
  • Carbohydrates: 29 grams
  • Fiber: 3 grams
  • Protein: 11 grams
  • Fat: 11 grams
  • Sodium: 518 mg
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