HEART HEALTHY SUMMER SALMON CHOWDER

SERVES 8
1 1⁄2 POUNDS OF FRESH OR FROZEN SKINLESS SALMON FILETS
OR 3- 6 OUNCE CANS OF SALMON
1 1⁄2 CUPS OF WATER
2 TABLESPOONS OF OLIVE OIL
3⁄4 CUP OF CHOPPED ORANGE PEPPER
1⁄4 CUP THINLY SLICED GREEN ONIONS
3 TABLESPOONS OF FLOUR
3 1⁄2 CUPS OF LOW-SODIUM VEGETABLE BROTH
2 RED SKINNED POTATOES CHOPPED
2 1⁄2 CUPS LOW-FAT MILK
PEPPER/SALT TO TASTE
1⁄4 TEASPOON OF CHILI POWDER
2 CUPS OF CORN (FROZEN OR FRESH)
1 TEASPOON OF LIME JUICE
1 CHOPPED AVOCADO FOR TOPPING
THAW SALMON IF FROZEN. TO POACH FRESH SALMON, PUT IN
LARGE SKILLET, ADD WATER AND BRING TO A BOIL. COOK ABOUT
8 MINUTES. REMOVE, THROW AWAY WATER AND FLAKE THE
SALMON. IF USING CAN SALMON, DRAIN. IN A POT ADD
OIL, ADD ORANGE PEPPER AND ONIONS, COOK FOR 3

MINUTES. STIR IN FLOUR AND HEAT ANOTHER MINUTE.
GRADUALLY POUR IN BROTH. ADD POTATOES, MILK, SALT,
PEPPER AND CHILI POWDER. SIMMER 15 MINUTES COVERED OR
TILL POTATOES ARE TENDER. ADD CORN AND COOK 2 MORE
MINUTES MORE. GENTLY STIR IN SALMON, AND LIME. HEAT
THROUGH. TOP THE SOUP WITH FRESH, CHOPPED ADVOCADO.

 

 

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