CHOWDER2 medium Russet or Idaho potatoes, peeled2 Carrots, peeledOlive oil cooking spray1 stalk Celery, diced1 medium yellow or white Onion, diced1 teaspoon extra-virgin Olive oil3 tablespoon whole-wheat Flour1 cup skim Milk1 32 ounce container low-sodium chicken Broth2 6-ounce cans Salmon packed in water, without bones or skin2 cups Corn, freshly shucked or frozen1 to 2 teaspoon PaprikaSea salt, to tasteFresh ground black pepper, to taste1 tablespoon Dill, finely mincedCORNBREAD1 cup whole wheat flour1 cup stone-ground cornmeal1 tbsp baking powder2 egg whites, whisked1 cup skim milk1 tsp paprikaOlive oil cooking spray
CHOWDER1. 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 BREAD1. Preheat oven to 400°.2. In a medium bowl, whisk together flour, cornmeal & baking powder. Then whisk in egg whites, milk & paprika3. 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
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)
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