Buttermilk Salmon Chowder - 18g Carbs, 2g Fiber
From: The South Beach Diet (Phase 2)
A Classic Chowder - -
Looking for a way to warm up on a cold day? A delicious bowl of chowder
is sure to do the trick. This hearty chowder offers a healthier twist on
the usual ingredients, while still staying true to the soup's satisfying
flavors and seasonings.
Yogurt and buttermilk add creaminess to this chunky chowder. Dill, bay
leaf, and tarragon lend the perfect flavor accents.
Servings: 4
2 turnips, peeled and cut into small cubes
1 onion, chopped
1 rib celery, chopped
1 tsp dill seed
1 bay leaf
2 cups vegetable broth or water
1 (12oz can) pink salmon, drained
1 cup buttermilk
1 cup (8 oz) fat-free plain yogurt
1 Tbsp trans-fat-free margarine
2 tsp hot-pepper sauce
1/4 tsp salt
1/2 tsp ground black pepper
1/4 tsp dried tarragon
In a saucepan, combine the turnips, onion, celery, dill seed, bay leaf,
and broth or water. Bring to a boil over high heat. Reduce the heat to
medium and simmer for 12 minutes, or until the vegetables are tender.
Reduce the heat to low. Stir in the salmon, buttermilk, yogurt, margarine,
hot-pepper sauce, salt, black pepper, and tarragon. Cook for 5 minutes,
or just until heated through. Remove and discard the bay leaf before
serving.
Servings: 4
Nutrition per Serving:
210 Calories, 8g Fat, 2g Sat, 45mg Cholesterol, 830mg Sodium,
18g Protein, 18g Carbs, 2g Dietary Fiber
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