Glean inspiration from Nordic cuisine with this nutritious and lovely tasting stew, which can be put on the table with little effort. Using evaporated milk adds creamy richness with fewer calories than heavy cream. For a nice textural contrast, break rye crisps into the stew.
1 Tbsp (15 mL) grapeseed oil
1 medium yellow onion, diced
2 medium carrots, chopped
2 celery stalks, thinly sliced
1 cup (250 mL) dry white wine
2 cups (500 mL) low-sodium chicken or fish broth
2 medium waxy potatoes, such as Yukon Gold, peeled and cut into 1/2 in (1.25 cm) cubes
1 tsp (5 mL) dried thyme
1/4 tsp (1 mL) sea salt
1/4 tsp (1 mL) black pepper
1 lb (450 g) skinless salmon, cut into 1 in (2.5 cm) cubes
1 cup (250 mL) 2% evaporated milk
2 Tbsp (30 mL) dill, chopped
Heat oil in large saucepan over medium heat. Add onion, carrot, and celery; heat until onion has softened, about 6 minutes. Pour in wine, raise heat to medium-high, and boil until reduced by about half.
Add broth, potatoes, thyme, salt, and pepper to pan. Bring to a boil, reduce heat, and simmer covered until potato is tender, about 20 minutes. Stir in salmon. Heat over low heat just until fish is cooked through and liquid is steaming but not boiling. Stir in evaporated milk and dill.
Divide stew among serving bowls and serve alongside rye crisps.
Serves 5.
Each serving contains: 380 calories; 26 g protein; 15 g total fat (3 g sat. fat, 0 g trans fat); 26 g total carbohydrates (9 g sugars, 3 g fibre); 291 mg sodium
Let’s go Dutch
When it comes to cooking stews, the Dutch oven is the workhorse of the kitchen. A Dutch oven is essentially a large, lidded pot that can go from stovetop to oven.
Enamelled cast iron pots are the gold standard of Dutch ovens for good reason. They promote even heating, are great for pre-browning meats before adding liquids (read: more flavour), don’t interact negatively with acidic ingredients such as tomatoes, and are easy to clean.
Similarly, a great stew can be had using reasonably priced stainless steel pots that have thick bottoms. Steer clear of cheap aluminum pots, which may warp and can distribute heat poorly.
source: “International Stews“, alive #385, November 2014
