Health In A Soup Bowl

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