Salmon Chowder

(Eating Well)
1 Tablespoon canola oil
1/3 cup chopped carrot
1/3 cup chopped celery
4 cups reduced-sodium chicken broth
1 ½ cups water
1 12oz. skinned salmon fillet, preferably wild-caught
2 ½ cups frozen cauliflower florets, thawed and coarsely chopped
ground pepper to taste
3 Tablespoons chopped fresh chives or scallions OR 1 ½ Tablespoons dried chives
¼ teaspoon salt
1 1/3 cups instant mashed potato flakes OR 2 cups leftover mashed potatoes
¼ cup chopped fresh dill OR 2 teaspoons dried tarragon
1 Tablespoon Dijon mustard
Heat oil in a large saucepan or Dutch oven over medium heat. Add carrot and celery. Cook, stirring frequently, until the vegetables just begin to brown, 3-4 minutes. Add broth, water, salmon, cauliflower and chives (or scallions) and bring to a simmer. Cover and cook, maintaining a simmer until the salmon is just cooked through, 5-8 minutes. Remove the salmon to a clean cutting board. Flake into bite-size pieces with a fork. Stir potato flakes (or left over mashed potatoes) dill (or tarragon) and mustard into the soup until well blended. Return to a simmer. Add the salmon and reheat. Season with salt and pepper.

Serves 6: Serving Size 1 ½ Cup:
Nutritional Info Per Serving:
Calories 115
Fat 5g
Saturated Fat 1g
Mono Fat 2g
Cholesterol 27mg
Carbohydrates 4g
Protein 15g
Fiber 2g
Sodium 552mg
Potassium 496mg
Diabetic Exchanges: 1 starch; 1 vegetable; 2 lean meat.