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If you enjoyed this salmon corn chowder, try this golden potato chowder with ham & mushrooms.
Serves: 8
Hands-on time: 30 minutes.
Total time: 45 minutes.
INGREDIENTS:
- 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
CORN BREAD
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
INSTRUCTIONS:
- Place potatoes and carrots in a medium sauce pot; 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.
CORN BREAD INSTRUCTIONS:
- 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.
Salmon Corn Chowder 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
Corn Bread 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.
FULL PRICE
$9.99
COST PER SERVING
$1.25