A 'Soup'er Meal
Tuesday 8th of February 2011 07:00 AM
By Kim L. Fritzemeier
KFRM Central Kansas Reporter
Farm Wife along the Stafford/Reno County Line
1 small onion, chopped
1 garlic clove, minced
1/4 tsp. dried thyme
1/4 tsp. dried basil
1 tbsp. butter
2 cups 1% milk
1 can (10.5 oz.) condensed chicken broth, undiluted
1/2 cup frozen corn
1/2 cup chopped carrot
1 medium potato, cut into cubes
3 tbsp. flour
1/4 cup cold milk
1/2 lb. salmon fillet
1/2 cup chopped zucchini
1/2 tsp. salt
1/4 tsp. pepper
1/2 cup shredded reduced-fat cheddar cheese
In a large saucepan over medium heat, cook and stir the onion, garlic, thyme and basil in butter until onion is tender. Stir in milk, broth, corn, carrot and potato. Bring to a boil. Reduce heat; cover and simmer for 6-8 minutes or until vegetables are tender.
Combine flour and 1/4 cup milk until smooth. Stir into onion mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; add salmon and zucchini. Simmer, uncovered, for 3 to 5 minutes. Stir in salt and pepper. Sprinkle with cheese before serving.
Note: I didn't have garlic, so I added a little garlic powder.
Nutrition facts: 1 cup equals: 214 calories, 10 g fat, 38 mg cholesterol, 656 mg sodium, 16 g carbohydrate, 2 g fiber, 16 g protein.