Salmon and Corn Chowder

  • Yield: 10 servings

Ingredients

1cup brown rice
8cups fat-free, low-sodium chicken stock
1tablespoon ginger puree
2tablespoons olive oil
1cup diced onion
1cup diced carrots
1cup diced celery
2cloves garlic, chopped
1teaspoon turmeric
1teaspoon dried thyme
1whole bay leaf
2tablespoons curry powder
1teaspoon salt
2tablespoons sugar
3cups (one pound) sweet corn (thawed, if using frozen)
1/4cup flour
1pound salmon, cut into one-inch cubes
1/2cup chopped cilantro
1/2cup chopped scallions, green and white parts

Instructions

  1. Place the rice, stock, and ginger purée in a large saucepan and set over high heat. Boil until the rice is cooked through, about 40 minutes. Remove from stove and set aside.
  2. In a large stockpot over medium-high heat, bring the olive oil to the smoking point. Add the onions, carrots, celery, garlic, turmeric, thyme, bay leaf, curry, salt, sugar, and corn to the pot and sauté for 5 minutes. Stir in the flour to coat the vegetables.
  3. Add the cooked rice and stock to the soup and let it simmer for 5 minutes. Add the salmon and remove the pot from the stove. Let the soup rest for 5 to 10 minutes to cook the salmon through. Stir in the chopped cilantro and serve immediately. Garnish with chopped scallions, if desired.

Recipe courtesy David Hagedorn for the American Heart Association.

Nutritional Info *per serving

  • Calories 236
  • Fat 5.6g
  • Saturated Fat 1g
  • Polyunsaturated Fat 1.5g
  • Monounsaturated Fat 3g
  • Cholesterol 24mg
  • Sodium 342mg
  • Carbohydrate 33g
  • Fiber 4g
  • Sugars 6g
  • Protein 15g
  • Trans Fat 0g
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