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Salmon Chowder with Pineapple Bran Muffins

Salmon Chowder with Pineapple Bran Muffins

Check out the list of good foods that go into this meal: salmon, potatoes, onion, zucchini, bran, and pineapple. Essential fatty acids, phytochemicals, fiber and vitamins!

Print out the recipe for Salmon Chowder with Pineapple Bran Muffins

Serves 4

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1 pound & 8 ounces potatoes
6 ounces canned salmon
2 ounces onion
2 ounces zucchini
3 cups water
2 tablespoons pickle relish
2 tablespoons Ranch salad dressing
2 teaspoons lemon juice
1 dash pepper
1 dash garlic salt
1 dash basil
2 cups milk

Pineapple Bran Muffins (Makes 12 Muffins)

1 1/2 cups bran cereal
8 ounces canned crushed pineapple in juice
1 cup milk
2 eggs
1/4 cup olive oil
3 tablespoons sugar
1 1/2 cups flour
1 tablespoon baking powder
non-stick cooking spray

Grocery Shopping List for Salmon Chowder with Pineapple Bran Muffins

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  1. Peel potatoes and dice into small cubes. Place in a saucepan with a lid.
  2. Drain salmon and add to potatoes.
  3. Dice onion and zucchini and add to potatoes.
  4. Pour water over top and add pickle relish, Ranch salad dressing, lemon juice, pepper, basil and garlic salt. Heat to boiling then cover and reduce heat to low.
  5. Preheat oven to 375 degrees.
  6. Combine bran cereal, pineapple WITH JUICE, milk, egg, olive oil and sugar into a large mixing bowl. Mix well.
  7. Spray muffin tins with non-stick cooking spray.
  8. Dump flour onto bran mixture and sprinkle baking powder over the top. With a fork mix baking powder into flour and then mix flour into bran mixture. Beat well.
  9. Use a 1/3 measuring cup to fill muffin tins.
  10. Bake for 20 to 30 minutes or until golden brown.
  11. When muffins go into the oven, uncover chowder and add milk. Increase heat to medium.
  12. Continue cooking chowder uncovered, stirring often.
  13. Serve with muffins.
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Nutritional information for Salmon Chowder with Pineapple Bran Muffins

Calories: 695
Calories from Fat: 163

% Daily Value*
Total Fat 18g 28%
Saturated Fat 4.5g 23%
Cholesterol 113.5mg 38%
Sodium 754mg 31%
Total Carbohydrates 110g 37%
Dietary Fiber 6.5g 26%
Sugars 25.5g ~
Protein 26g 53%
Vitamin A 11% Iron 19%
Vitamin C 89% Calcium 34%
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

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