February 2006 | Salmon Chowder

Salmon is a traditional Native American food. It tastes delicious and is a rich source of omega-3 oils that help protect the cardiovascular system.

Ingredients

1 pound fresh skinless salmon fillets or one 15-ounce salmon, rinsed, drained, flaked, and skin and bones removed
1 tablespoon cooking oil
2 cups shredded carrots
1 cup finely chopped onion
1/2 cup thinly sliced celery
1/2 cup water
4 cups reduced-sodium chicken broth
2.5 cups cubed red-skinned potatoes (3 medium)
1 10-ounce package frozen whole kernel corn
1 teaspoon snipped fresh dill or 1/2 teaspoon dried dillweed
1/4 teaspoon salt
2 cups fat-free milk
2 tablespoons cornstarch

Rinse fresh salmon, pat dry. Set aside. In a large saucepan heat oil over medium-high heat. Cook and stir carrots, onion, and celery in hot oil about 10 minutes or until the vegetables are tender, stirring occasionally.
Meanwhile, to poach fresh salmon, in a large skillet bring water to boiling. Add salmon. Return to boiling; reduce heat. Simmer, covered, for 6 to 8 minutes or until the salmon flakes easily with a fork. Remove salmon from skillet, discarding poaching liquid. Flake salmon into 1/2-inch pieces; set aside.
Stir the broth, potatoes, corn, dill, and salt into vegetables in saucepan. Bring to boiling; reduce heat. Cook, covered, over medium-low heat about 15 minutes or until the potatoes are tender, stirring occasionally.
Stir together 1/2 cup of the milk and cornstarch. Add milk mixture to saucepan. Stir in remaining milk. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more. Gently stir in poached salmon or canned salmon. Heat through. Makes eight 1 and 1/2-cup servings.

Exchanges: 1 starch, 1 lean meat, 2 vegetable, 1/2 fat.