Potaje de salmón al vapor
This version of clam chowder uses salmon instead. And salmon is full of heart-healthy omega-3 fatty acids.
Ingredients
- 1 teaspoon olive oil
- 1/2 cup chopped celery
- 1 clove garlic, minced
- 1 15-ounce can reduced-sodium chicken broth
- 2 1/2 cups frozen country-style hash browns with green pepper and onion
- 1 cup frozen peas and carrots
- 1/2 teaspoon dill
- 1/2 teaspoon ground black pepper
- 6 ounces pouched or canned pink salmon (bones removed)
- 1 12-ounce can evaporated skim milk
- 1 can (14 3/4 ounces) no-salt-added, cream-style corn
Directions
In a large saucepan over medium heat, saute olive oil and celery for about 10 minutes. Add the garlic and saute for another minute.
Add the chicken broth, hash browns, peas and carrots, dill and pepper. Bring to a boil. Reduce the heat and simmer for about 10 minutes. Make sure the vegetables are done but not overcooked.
Add the salmon. Separate it into pieces with a fork. Stir in the evaporated milk and corn. Cook the dish until it is heated through.
Serving Information
8 porciones
Análisis nutricional por porción
Calorías: 172
Carbohidrato total: 26 g
Colesterol: 17 mg
Fibra dietética: 2.5 g
Grasa monoinsaturada: 0.5 g
Proteína: 13 g
Grasa saturada: 0.5 g
Tamaño de la porción: 1 taza aproximadamente
Sodio: 423 mg
Grasa total: 2.5 g
Porciones del plan de alimentación DASH (Dietary Approaches to Stop Hypertension, Enfoques Dietéticos para Detener la Hipertensión)
Productos lácteos (bajos en grasa o sin grasagra): 1/2
Carnes, aves, y pescado: 1
Vegetales: 2
Opciones del plan de comidas para la diabetes
Porciones de la pirámide de peso saludable de Mayo Clinic
Carbohidratos: 1
Proteína y lácteos: 1/2
Vegetales: 1
Last Updated Jul 9, 2024
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