Salmon, Corn & Barley Chowder
Makes 2 (2-1/4-cup) servings
|1||teaspoon canola oil|
|1/4||cup chopped onion|
|1||clove garlic, minced|
|2-1/2||cups fat-free reduced-sodium chicken broth|
|1/4||cup quick-cooking barley|
|1||tablespoon all-purpose flour|
|1||can (4 ounces) salmon, drained|
|1||cup frozen corn, thawed|
|1/3||cup reduced-fat (2%) milk|
|1/2||teaspoon chili powder|
|1/4||teaspoon ground cumin|
|1/4||teaspoon dried oregano|
|1||tablespoon minced fresh cilantro|
|1/8||teaspoon black pepper|
|Lime wedges (optional)|
- Heat oil in medium saucepan over medium heat until hot. Add onion and garlic. Cook and stir 1 to 2 minutes or until onion is tender.
- Add broth; bring to a boil. Stir in barley. Cover; reduce heat and simmer 10 minutes or until barley is tender.
- Stir water slowly into flour in cup until smooth; set aside. Remove and discard bones and skin from salmon; flake salmon into bite-size pieces.
- Add salmon, corn and milk to saucepan; stir until blended. Stir in flour mixture, then chili powder, cumin, oregano and salt. Simmer gently 2 to 3 minutes or until slightly thickened. Stir in cilantro and pepper. Serve with lime wedges, if desired.
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