Corn and Salmon Chowder

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Ingredients

2 tbsp (25 mL) olive oil

1 stalk celery, chopped

1 bunch green onions, chopped

2 cups (500 mL) low sodium chicken or vegetable stock

8 oz (250 g) small new potatoes, quartered

1 pkg (280 g) PC Blue Menu Skinless Atlantic Salmon Fillets, thawed

1 can (341 mL) PC Blue Menu Whole Kernel Corn

1-1/2 cups (375 mL) skim milk

1 tbsp (15 mL) fresh lemon juice

½ tsp (2 mL) salt

¼ tsp (1 mL) freshly ground black pepper

2 tbsp (25 mL) chopped fresh dill

Corn and Salmon Chowder

Salmon is fatty, but it's a good-for-you fat, with plenty of heart-healthy omega-3 fatty acids. No need to cut the salmon in chunks before putting it in the pot; roughly break it up with a spoon after it's cooked.


TIP: Transfer half of soup to a blender; puree and stir back into saucepan for a thicker consistency.

Serves: 4
Difficulty Level: Intermediate
Prep time: 10 minutes
Cook time: 22 minutes

Nutritional Information

Per serving: 350 calories

fat 16 g

omega-3 polyunsaturates 1.5 g

sodium 450 mg

carbohydrate 30 g

fibre 4 g

protein 21 g

Source of omega

Instructions

In saucepan, heat oil over medium heat; cook celery, stirring occasionally, for 3 to 4 minutes. Add green onions; cook 1 minute longer. Add chicken stock and potatoes. Bring to a boil. Reduce heat to medium-low, cover and cook for 10 to 12 minutes or until potatoes are tender.


Stir in salmon and corn. Cover and cook over medium-low heat for 4 to 6 minutes or until fish is cooked through. Break fish up with spoon. Stir in milk, lemon juice, salt and pepper. Serve sprinkled with dill.

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