Dilled Salmon and Asparagus Soup
Prep: 25 minutes Cook: 12 minutes to 13 minutes Roast: 4 minutes to 6 minutes per 1/2-inch thickness at 450° F
12 ounces fresh or frozen skinless salmon fillet
Nonstick cooking spray
1 pound fresh asparagus, trimmed and cut into 1-inch pieces
1 medium onion, chopped (1/2 cup)
1 tablespoon canola oil
2 14.5-ounce cans reduced-sodium chicken broth
2 1/2 cups fat-free milk
1/2 cup flour
1/8 teaspoon salt
1 tablespoon snipped fresh dillweed or 1 teaspoon dried dillweed
2 cups coarsely chopped fresh spinach
5 tablespoons light sour cream
1 slice rye bread, toasted and cut into 1/2-inch pieces
1/3 cup chopped cucumber
Fresh dill sprigs (optional)
1. Thaw salmon, if frozen. Rinse salmon and pat dry with paper towels. Preheat oven to 450°F. Line a 15x10x1-inch baking pan with foil. Coat foil with cooking spray. Place salmon on one side of the pan. Measure thickness of fish. Add asparagus to the other side of the pan, spreading to an even layer. Lightly coat asparagus with cooking spray. Roast asparagus and salmon in oven, uncovered, for 4 to 6 minutes per 1/2-inch thickness of salmon or until salmon flakes easily when tested with a fork and asparagus is just tender. Using two forks, flake salmon, removing and discarding any bones.
2. In a 4-quart Dutch oven cook onion in hot oil over medium heat about 5 minutes or until tender but not brown, stirring occasionally. Add broth. In a medium bowl whisk together milk, flour, and salt until smooth. Add all at once to broth mixture. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 1 minute more.
3. Add flaked salmon, asparagus pieces, and the snipped or dried dill to the soup. Cook for 1 to 2 minutes or until heated through. Stir in spinach just before serving.
4. To serve, ladle soup into shallow bowls. Top each serving with a spoonful of sour cream and sprinkle with rye bread cubes, chopped cucumber, and, if desired, fresh dill sprigs.
Number of Servings: 5
Serving Size: 1 1/2 cups each
Nutrition Facts (per serving) : 318 cal., 14 g total fat (3 g sat. fat), 44 mg chol., 603 mg sodium, 25 g carb., 2 g fiber, 9 g sugar, 24 g pro.
Daily Values: 37% vit. A, 18% vit. C, 21% calcium, 14% iron
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