CHOWDER2 medium Russet or Idaho potatoes, peeled2 carrots, peeledOlive oil cooking spray1 stalk celery, diced1 medium yellow or white onion, diced1 tsp extra-virgin olive oil3 tbsp whole-wheat flour1 cup skim milk1 32-oz container low-sodium chicken broth2 6-oz cans salmon packed in water, without bones or skin2 cups corn, freshly shucked or frozen1 to 2 tsp paprikaSea salt, to tasteFresh ground black pepper, to taste1 tbsp 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
CHOWDERONE Place potatoes & carrots in a medium saucepot; cover with water. Boil over medium-high heat for 8-10 mins. Drain potatoes & carrots in colander and pour cold water over. Let cool for 5 mins. Remove potatoes & carrots and diceTWO Meanwhile, preheat large stockpot over medium-high heat for 2 mins. Mist with cooking spray. Add celery and onion & saute for 2 mins or until onions become translucentTHREE 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)FOUR Add broth and cook for at least 5 mins. If soup seems a little thin, add more flour (no more than 1 tbsp), a 1/2 tsp at a time, and whisk briskly. Add salmon, diced potatoes & carrots, corn & paprika. Reduce heat to medium-low and let simmer for at least 10 mins. Season with salt and pepperFIVE Add dill just 1 min before servingCORN BREADONE Preheat oven to 400FTWO In a medium bowl, whisk together flour, cornmeal & baking powder. Then whisk in egg whites, milk & paprikaTHREE 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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