This is a wonderful & nutritious chowder that strangely reminds me of clam chowder, even though it’s salmon instead of clams! I used grilled salmon, which I would recommend in place of the canned. I also recommend using a tablespoon of cornstarch in addition to the flour to thicken the soup. This goes great with the honey whole wheat cornbread, too!
*Please forgive the magazine photo–my camera is broken and the ones I took with my .0000000001 mp back-up camera make it look like the stew was partially digested. Not appealing at all!
Salmon Corn Chowder
Clean Eating, September/October 2009
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 tsp extra-virgin olive oil
3 T whole-wheat flour
1 c skim milk
1 32-oz container low-sodium chicken broth
2 6-oz cans salmon packed in water, without bones or skin
2 c corn, freshly shucked or frozen
1-2 tsp paprika
Sea salt and fresh ground black pepper, to taste
1 T dill, finely minced
Place potatoes and carrots in a medium saucepan; cover with water. Boil over medium-high heat for 8-10 minutes. Drain potatoes and carrots in a colander and pour cold water over. Let cool for 5 minutes. Remove potatoes and carrots and dice.
Meanwhile, preheat large stockpot over medium-high heat for 2 minutes. Mist with cooking spray. Add celery & onion and sauté for 2 minutes or until onions become translucent.
Add oil and flour, whisking briskly. Add milk, whisking in a ¼ cup at a time. (This will create a roux, or thickener, for your soup.)
Add broth and cook for at least 5 minutes. If soup seems a little thin, add more flour (no more then 1 T), a ½ tsp 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.
Add dill just 1 minute before serving.
Nutrients per 1 ½-cup serving: Calories: 210, Total fat: 4.5 g, Sat Fat: 0 g, Carbs: 25 g, Fiber: 3 g, Sugars: 6 g, Protein: 16 g, Sodium: 270 mg, Cholesterol: 0 mg