Photo: Monika Grabkowska
Estimated Nutrition (whole recipe, rough)
1299
Calories
72g
Protein
51g
Fat
139g
Carbs
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Milk | 1 cup (244ml) whole | 149 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Shrimp | 100g cooked | 99 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Celery | 1 stalk (40g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Tarragon | 1 tsp dried (0.5g) | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 10 mL (2 tsp) vegetable oil
- 1 package (227 g) mushrooms, chopped
- 1 small onion, diced
- 3 cloves garlic, minced
- 2 stalks celery, diced
- 30 mL (2 tbsp) chopped fresh parsley or 15 mL (1 tbsp) dried parsley
- 15 mL (1 tbsp) chopped fresh tarragon or 5 mL (1 tsp) dried tarragon
- 45 mL (3 tbsp) all purpose flour
- 500 mL (2 cups) skim milk
- 250 mL (1 cup) lower sodium vegetable or fish broth
- 1 can (142 g) baby clams, drained and rinsed
- 250 mL (1 cup) corn kernels
Directions
1
In a soup pot, heat oil over medium heat and cook mushrooms, onion, garlic, celery, parsley and tarragon for about 8 minutes or until liquid starts to evaporate. Stir in flour until well coated.
2
Pour in milk and broth; bring to a gentle boil. Stir in clams and corn and simmer gently for about 5 minutes or until thickened and bubbling slightly.
By Health Canada ·
Recipe sourced from
food_guide_canada