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Beef and Parsnip Stew
Learn how to prepare all kinds of stews that can warm up even the coldest day or night.
Salmon, Corn & Barley Chowder
Yield: Makes 2 (2-1/4-cup) servings
Ingredients:
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 water
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
1/8
teaspoon salt
1
tablespoon minced fresh cilantro
1/8
teaspoon black pepper
Lime wedges (optional)
Preparation:
1.
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.
2.
Add broth; bring to a boil. Stir in barley. Cover; reduce heat and simmer 10 minutes or until barley is tender.
3.
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.
4.
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.
This recipe appears in:
Chowders
