Salmon Corn Chowder with Quick & Healthy Corn Bread
The sweetness of late-season corn combines with heart-healthy salmon in this bowl of salmon corn chowder 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.
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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