|
      |
||
 |
|
  |
|
Rewarding for you and us Defeat Diabetes Foundation Defeat Diabetes
Foundation 150 153rd Ave, Suite 300 Madeira Beach, FL 33708 |
Salmon Corn Chowder with Quick & Healthy Corn Bread Source: Meals Matter 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
Preparation CHOWDER ONE Place potatoes & carrots in a medium saucepot; 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 TWO 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 THREE Add oil and flour, whisking briskly. Add milk, whisking in a 1/4 cup at a time (this will create a roux, or thickener, for your soup) FOUR Add broth and cook for at least 5 mins. If soup seems a little thin, add more flour (no more than 1 tbsp), a 1/2 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 FIVE Add dill just 1 min before serving CORN BREAD ONE Preheat oven to 400F TWO In a medium bowl, whisk together flour, cornmeal & baking powder. Then whisk in egg whites, milk & paprika THREE 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 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)
Recipe Details Total Preparation Time: 15 to 30 minutes
Ingredients: Fish Actual Cooking Time: 45 minutes Number of Servings: 8 Meal Type: Soups & Stews Nutrient Information Calories: 210 Total Fat: 4.5g Carbohydrates: 25g Protein: 16g Sodium: 270g Fiber: 3g |
  Join us on Facebook
 Costa Rica Travel Corp. will donate a portion of the proceeds to and is a sponsor of Defeat Diabetes Foundation.
 Send your unopened, unexpired test strips to:
|
 |