Salmon Chowder


September 28, 2015

Great source of protein and minerals. Creamy soup with low-fat dairy. You can substitute the bacon with turkey bacon for lower calories.

  • Prep: 15 mins
  • Cook: 35 mins
  • Yields: 6 Servings


2 slices of diced turkey bacon

1 tbsp of butter

1/2 cup of diced onion

1 clove of minced garlic

2 tbsp of flour

1 cup of stock (chicken or seafood)

1 cup of nonfat half & half

½ lb of salmon, cooked and cut into chunks

¼ tsp of dried oregano

¼ tsp of dried rosemary

½ tsp of dried parsley

1/8 tsp of nutmeg

½ tsp of dill

¼ tsp of marjoram

¼ tsp of thyme

1/8 tsp of tarragon

Salt and pepper to taste


1Melt butter (over medium heat) and add diced bacon in a medium sized pot. Cook until the bacon is crispy.

2Add onion and garlic, cook until the onion is soft. It may take at least 5 minutes.

3Lower the heat, stir in flour and seasonings. Mix well. Cook for 1 minute.

4Add stock and half & half. Increase the heat. Cook for about 10 minutes or until mixture thickens. Stir frequently.

5Reduce heat to low and add salmon. Season to taste with salt and pepper. Simmer for 5 minutes.

*Consult with your dietitian to make sure this recipe fits in your diet plan and stage.