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Salmon Chowder

Source of Recipe

Brenda-Lee Olson


Recipe Introduction

original recipe from Eating Well Ezine September 2009

List of Ingredients

Total Time: 30 minutes
Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low
cholesterol | Low saturated fat | Healthy weight | Heart healthy |
Gluten free |
View Our Nutrition Guidelines »
Ingredients

1 tablespoon canola or olive oil
1/3 cup chopped carrot
1/3 cup chopped celery
4 cups gf chicken broth or fish stock
1 1/2 cups water
1 12-ounce skinned salmon fillet, preferably wild-caught (see Note and Tip)
2 1/2 cups frozen cauliflower florets, thawed and coarsely chopped
3 tablespoons chopped fresh chives or scallions, or 1 1/2 tablespoons dried chives
1 1/3 cups instant mashed potato flakes (see Note), or 2 cups leftover mashed potatoes
1/4 cup chopped fresh dill, or 2 teaspoons dried tarragon
1 tablespoon gf Dijon mustard
1/4 teaspoon salt
Freshly ground pepper to taste




Recipe

Heat oil in a large saucepan or Dutch oven over medium heat. Add carrot and celery and cook, stirring frequently, until the vegetables just begin to brown, 3 to 4 minutes. Add broth, water, salmon, cauliflower and chives (or scallions) and bring to a simmer. Cover and cook, maintaining a gentle simmer, until the salmon is just cooked through, 5 to 8 minutes. Remove the salmon to a clean cutting board. Flake into bite-size pieces with a fork.

Stir potato flakes (or leftover mashed potatoes), dill (or tarragon) and mustard into the soup until well blended. Return to a simmer. Add the salmon and reheat. Season with salt and pepper.

Tips & Notes

Notes: Instant mashed potato flakes is not a product that we typically use in our recipes, but we love how it gives creamy texture to soup without adding extra fat. Look for a brand that has the fewest ingredients possible (and therefore little to no artificial additives or flavoring). At our local market, the store brand was the best choice. Also try to make sure that you have potato flakes not instant mashed as mashed will have dairy and possible gluten.

Wild-caught salmon from the Pacific (Alaska and Washington - or BC for Canadians) are more sustainably fished and have a larger, more stable population. For more information, visit Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).

Tip: To skin a salmon fillet, place on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

Nutrition

Per serving: 115 calories; 5 g fat ( 1 g sat , 2 g mono ); 27 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 15 g protein; 2 g fiber; 552 mg sodium; 496 mg potassium.

Nutrition Bonus: Vitamin C (50% daily value), Vitamin A (25% dv), source of omega-3s.