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Salmon, Corn & Barley Chowder
Salmon, Corn & Barley Chowder
Yield: Makes 2 (2-1/4-cup) servings
Ingredients:
1teaspoon canola oil
1/4cup chopped onion
1clove garlic, minced
2-1/2cups fat-free reduced-sodium chicken broth
1/4cup quick-cooking barley
1tablespoon water
1tablespoon all-purpose flour
1can (4 ounces) salmon, drained
1cup frozen corn, thawed
1/3cup reduced-fat (2%) milk
1/2teaspoon chili powder
1/4teaspoon ground cumin
1/4teaspoon dried oregano
1/8teaspoon salt
1tablespoon minced fresh cilantro
1/8teaspoon 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.
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