SALMON, CORN AND BARLEY CHOWDER

Salmon, Corn and Barley Chowder image

Provided by MechanicalJen

Time 15m

Yield 2 serving(s)

Number Of Ingredients 16

cooking spray
1/4 cup chopped onion
1 garlic clove, minced
2 1/2 cups reduced-sodium chicken broth
1/4 cup quick-cooking barley
1 tablespoon water
1 tablespoon all-purpose flour
4 ounces salmon, drained
1 cup corn
1/3 cup 2% low-fat milk
1/2 teaspoon chili powder
1/4 teaspoon cumin
1/4 teaspoon oregano
1/8 teaspoon salt
1 tablespoon minced cilantro
1/8 teaspoon black pepper

Steps:

Sauté garlic and onion for a few minutes, until onion is tender.
Add broth and bring to a boil. Stir in barley.
Cover, reduce heat and simmer 10 minutes or until barley is tender.
Stir water gradually into flour in small bowl until smooth. Set aside. Remove and discard bones and skin from salmon. Flake into bite-sized pieces.
Add salmon, corn and milk to saucepan. Stir in flour paste, chili powder, cumin, oregano and salt. Simmer 2 to 3 minutes or until slightly thickened. Stir in cilantro and pepper.

Nutrition Facts : Calories 331.9, Fat 6.4, SaturatedFat 1.7, Cholesterol 32.7, Sodium 315, Carbohydrate 49, Fiber 7, Sugar 6.2, Protein 25.1