Just the right recipe for you.
Southwest Salmon Chowder
SERVES: 8
HANDS ON : 35 min.
SLOW COOK: 50 min.
25g CARB
1 1/2lb. fresh or frozen skinless salmon fillets
2 Tbsp. olive oil
3/4cup chopped red or orange sweet pepper
1/4cup thinly sliced green onions (white and green parts separated)
3 Tbsp. all-purpose flour
3 1/2cups low-sodium vegetable broth or stock
3 cups 1/2-inch pieces red skin potatoes
2 1/2cups low-fat (1%) milk
1/2tsp. salt
1/2tsp. black pepper
1/4to 1/2tsp. chili powder
2 cups frozen whole kernel corn, thawed
1 tsp. lime zest
Chopped avocado and/or lime wedges (optional)
1. Thaw salmon, if frozen. Rinse salmon fillets; pat dry. In a 12-inch skillet bring 1 1/2cups water to boiling. Add fillets. Return to boiling; reduce heat. Simmer, covered, 6 to 8 minutes or until salmon flakes. Remove from skillet; discard liquid. Flake salmon into 1/2-inch pieces.
2. In a 6-qt. Dutch oven heat oil over medium-high. Add sweet pepper and white parts of onions. Cook and stir 3 minutes or just until tender. Stir in flour; cook and stir 1 minute more.
3. Gradually stir in broth. Add the next five ingredients (through chili powder). Bring to boiling; reduce heat. Simmer, covered, 15 minutes or until slightly thick and vegetables are tender, stirring occasionally. Add orn; cook and stir 2 minutes more. Gently stir in salmon and lime zest; heat through.
4. Top servings with green parts of onions and, If desired, avocado, lime wedges, and/or additional chili powder.
PER SERVING (1 1/4cups each) CAL 280, FAT 10 g (2 g sat. fat), CHOL 51 mg, SODIUM 287 mg, CARB 25 g (3 g fibre, 8 g sugars), PRO 22 g
This story is from the November - December 2018 edition of Diabetic Living India.
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This story is from the November - December 2018 edition of Diabetic Living India.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
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