Salmon Corn Chowder with Quick & Healthy Corn Bread

Salmon Corn Chowder with Quick & Healthy Corn Bread
Author: 
Recipe type: Soups and Stews
Prep time: 
Cook time: 
Total time: 
Serves: 8
 
Ingredients
  • CHOWDER
  • 2 Medium Russet or Idaho potatoes, peeled
  • 2 Carrots, peeled
  • Olive oil cooking spray
  • 1 stalk Celery, diced
  • 1 Medium yellow or white onion, diced
  • 1 tsp Extra-virgin olive oil
  • 3 tbsp Whole-wheat flour
  • 1 cup Skim milk
  • 1 32-oz Container low-sodium chicken broth
  • 2 6-oz Cans salmon packed in water, without bones or skin
  • 2 cups Corn, freshly shucked or frozen
  • 1 to 2 tsp Paprika
  • Sea salt, to taste
  • Fresh ground black pepper, to taste
  • 1 tbsp Dill, finely minced
  • CORNBREAD
  • 1 cup Whole wheat flour
  • 1 cup Stone-ground cornmeal
  • 1 tbsp Baking powder
  • 2 Egg whites, whisked
  • 1 cup Skim milk
  • 1 tsp Paprika
  • Olive oil cooking spray
Instructions
  1. CHOWDER:
  2. Place potatoes & carrots in a medium sauce pot; cover with water. Boil over medium-high heat for 8-10 mins. Drain potatoes & carrots in colander and pour cold water over. Let cool for 5 mins. Remove potatoes & carrots and dice
  3. Meanwhile, preheat large stockpot over medium-high heat for 2 mins. Mist with cooking spray. Add celery and onion & saute for 2 mins or until onions become translucent
  4. Add oil and flour, whisking briskly. Add milk, whisking in a ¼ cup at a time (this will create a roux, or thickener, for your soup)
  5. Add broth and cook for at least 5 mins. If soup seems a little thin, add more flour (no more than 1 tbsp), a ½ tsp at a time, and whisk briskly. Add salmon, diced potatoes & carrots, corn & paprika. Reduce heat to medium-low and let simmer for at least 10 mins. Season with salt and pepper
  6. Add dill just 1 min before serving
  7. CORN BREAD:
  8. Preheat oven to 400F
  9. In a medium bowl, whisk together flour, cornmeal & baking powder. Then whisk in egg whites, milk & paprika
  10. Spray an 8 to 10 in baking pan with cooking spray. Pour batter into pan. Bake for 20 mins or until golden brown on top. Cut into 2 in squares
Notes
CORNBREAD Nutrition… 2 in square serving size 80 calories .5g total fat 15g carbs 3g fiber 3g protein 20mg sodium 4 oz serving of salmon has an entire daily dose, 400IU, of Vitamin D (helps absorption of calcium, boosts immunity & promotes a good night’s rest)
Nutrition Information
Calories: 210 Fat: 4.5g Carbohydrates: 25g Sodium: 270g Fiber: 3g Protein: 16g