According to Canada’s Food Guide this nutrient-dense, one-bowl dinner provides a serving of fish, three servings of fruits and veggies, and a one-half serving of milk.
3 cups (750 mL) reduced-sodium chicken stock
1 medium onion, diced
3 cloves garlic, minced
3 large carrots, chopped
2 stalks celery, chopped
1 red bell pepper, chopped
1 small unpeeled potato, diced
1 cup (250 mL) corn kernels, fresh or frozen
13 oz (370 g) salmon fillet cut into 1 in (2.5 cm) cubes
1 cup (250 mL) fat-free evaporated milk
In large pot with lid add chicken stock, onion, garlic, and carrots. Bring to a boil.
Add celery, red pepper, potatoes, and corn. Stir in well. Bring back to boiling; reduce heat, cover, and simmer for 10 minutes until veggies are cooked.
Add salmon, cover, and simmer for 5 minutes, or until salmon is just cooked.
Add fat-free evaporated milk. Stir until combined. Add pepper to taste. Serve.
Makes 4 – 2 cup (500 mL) servings.
Each serving contains: 340 calories; 29 g protein; 11 g total fat (2.5 g sat fat, 0 g trans fat); 36 g carbohydrates; 5 g fibre; 400 mg sodium
Source: Ultimate Foods for Ultimate Health… and don’t forget the chocolate! by Liz Pearson, RD, and Mairlyn Smith, PHEc (Whitecap Books, 2007)
source: “Tasty Temptations“, alive #304, February 2008