Salmon & Corn Chowder

SalmonCornChowder

When you’re looking for a quick meal, here’s an easy-to-make one in a bowl that can be made from items you likely have on hand in your pantry and freezer. While this recipe makes 2 generous servings, it’s easy to double it for a family.

Canned salmon not only provides omega-3 fats and vitamin D but when the bones are included, it’s also a super source of calcium.  Be sure to rinse it well to lower sodium counts. Between the milk and salmon, you’re almost halfway to meeting your daily calcium quota. The corn is also a top-notch source of lutein, the carotenoid or pigment that’s  key for maintaining healthy vision.

Salmon Corn Chowder

Makes 2 generous servings

1  213-g can salmon, rinsed and drained
2 tsp soft non-hydrogenated margarine or butter
3/4 cup  chopped onion
1/2 cup diced carrot
1/2 cup diced celery
1 medium potato, diced into 1/2-inch  (1.25-cm) pieces
1 cup  sodium-reduced  or no-added-salt vegetable or chicken broth
1 cup frozen corn kernels, thawed
1 cup 1%  milk
1 -2 tbsp chopped fresh dill (or more!)
Salt and freshly ground pepper

Remove skin from salmon and mash bones. Break salmon into coarse chunks and set aside.

Heat margarine or butter in a medium-sized saucepan over medium heat. Add onion,  carrot and celery;  sauté  until soft,  about 8  minutes. Add potato and broth; bring to boil. Reduce heat, cover and simmer until potato is tender, about 10 to 12 minutes.

Purée corn with 1/4 cup milk  in blender or food processor. Add corn purée, remaining corn, milk and salmon and mashed bones to pot. Simmer uncovered over medium heat  for  5 minutes. Season with salt and pepper and serve garnished with fresh dill.

Nutrition information per serving
•    Calories:  399
•    Protein:  32 grams
•    Fat: 12 grams
•    Saturated fat: 3 grams
•    Carbohydrate: 47  grams
•    Dietary fibre: 5  grams
•    Sodium: 425  milligrams

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Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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