Salmon Corn Chowder with Quick & Healthy Corn Bread

The sweetness of late-season corn combines with heart-healthy salmon in a bowl that is chock-full of both flavor and nutrition. If you pop our clean corn bread into the oven as you start on the chowder, you'll have fresh bread ready for dipping just before your chowder hits the table.
Healthy Salmon Corn Chowder Recipe

Photo: Peter Chou

By Jeanette Hurt

Serves: 8
Hands-on time: 30 minutes.
Total time: 45 minutes.
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 tbsp whole-wheat flour
1 cup skim milk
1 32-oz container low-sodium chicken broth
2 6-oz cans salmon packed in water, without bones or skin
2 cups corn, freshly shucked or frozen
1 to 2 tsp paprika
Sea salt and fresh ground black pepper, to taste
1 tbsp dill, finely minced
Makes 10 to 12 2-inch squares.
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
Place potatoes and carrots in a medium saucepot; cover with water. Boil over medium-high for 8 to 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 and onion and saute for 2 minutes or until onions become translucent.
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.)
Add broth and cook for at least 5 minutes. 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 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.
Preheat oven to 400 F.
In a medium bowl, whisk together flour, cornmeal and baking powder. Then whisk in egg whites, milk and paprika.
Spray an 8- to 10-inch baking pan with cooking spray. Pour batter into pan. Bake for 20 minutes or until golden brown on top. Cut into 2-inch squares.

Nutrients per 1 1/2-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

Nutrients per 2-inch square: Calories: 80, Total Fat: 0.5 g, Sat. Fat: 0 g, Carbs: 15 g, Fiber: 3 g, Sugars: 1 g, Protein: 3 g, Sodium: 20 mg, Cholesterol: 0 mg

Nutritional Bonus:
A single 4-oz serving of salmon provides you with your entire daily dose of 400 IU of vitamin D, a fat-soluble sunshine vitamin that helps with the absorption of calcium (good news for bones), boosts immunity and promotes a good night’s rest.

  • Sacculina

    I was a little worried about this, but it was wonderful. Definitely on my do-again list.



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