West Coast Salmon Chowder
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
West Coast Salmon Chowder
Liz Pearson, RD and Mairlyn Smith, HEc
Recipes from Ultimate Foods for Ultimate Health (...and don't forget the chocolate!) by Mairlyn Smith, PHEc, and Liz Pearson, RD (Whitecap, 2007)
