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Salmon Corn Chowder with Quick + Healthy Corn Bread



Salmon Corn Chowder with Quick + Healthy Corn Bread
Total Preparation Time: 15 to 30 minutes Number of Servings: 8
Actual Cooking Time:45 minutes Source: Clean Eating SO 09 p70
Food Groups: Grains, Meat & Beans, Vegetables
Main Ingredient: Fish & Shellfish
Meal Type: Soup & Stews

Ingredients:

CHOWDER
2 medium Russet or Idaho potatoes, peeled
2 Carrots, peeled
Olive oil cooking spray
1 stalk Celery, diced
1 medium yellow or white Onion, diced
1 teaspoon extra-virgin Olive oil
3 tablespoon whole-wheat Flour
1 cup skim Milk
1 32 ounce container low-sodium chicken Broth
2 6-ounce cans Salmon packed in water, without bones or skin
2 cups Corn, freshly shucked or frozen
1 to 2 teaspoon Paprika
Sea salt, to taste
Fresh ground black pepper, to taste
1 tablespoon Dill, finely minced

CORNBREAD
1 cup whole wheat flour
1 cup stone-ground cornmeal
1 tbsp baking powder
2 egg whites, whisked
1 cup skim milk
1 tsp paprika
Olive oil cooking spray

Preparation:

CHOWDER
1. Place potatoes and carrots in a medium saucepot; cover with water. Boil over medium-high heat for 8-10 minutes. Drain potatoes and carrots in colander and pour cold water over. Let cool for 5 minutes. Remove potatoes and carrots and dice.

2. Meanwhile, preheat large stockpot over medium-high heat for 2 minutes. Mist with cooking spray. Add celery and onion and saute for 2 minutes or until onions become translucent.

3. Add oil and flour, whisking briskly. Add milk, whisking in a 1/4 cup at a time (this will create a roux, or thickener, for your soup).

4. Add broth and cook for at least 5 minutes. If soup seems a little thin, add more flour (no more than 1 tablespoon), a 1/2 teaspoon at a time, and whisk briskly. Add salmon, diced potatoes and carrots, corn and paprika. Reduce heat to medium-low and let simmer for at least 10 minutes. Season with salt and pepper.

5. Add dill just 1 minute before serving.

CORN BREAD
1. Preheat oven to 400°.

2. In a medium bowl, whisk together flour, cornmeal & baking powder. Then whisk in egg whites, milk & paprika

3. Spray an 8 to 10 in baking pan with cooking spray. Pour batter into pan. Bake for 20 mins or until golden brown on top. Cut into 2 in squares


Nutrient Information
Calories: 290
Total Fat: 5 g
Saturated Fat: 0 g
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 270 mg
Carbohydrates: 40 g
Protein: 19 g
Fiber: 6 g
Vitamin A:
Vitamin C:
Calcium: 68 mg
Iron:

Cook's Notes:

Nutrition includes both the chowder and a 2-inch square of cornbread.

4 oz serving of salmon has an entire daily dose, 400IU, of Vitamin D (helps absorption of calcium, boosts immunity & promotes a good night's rest)