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
- 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.
- 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.
- 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
