Monday, January 24, 2011

Salmon Chowder

Here is another great and tasty way to get some of the needed omega 3 fatty acids in your diet.


1 can (14.75 oz.) salmon (wild)
1 cup chopped onion
1 cup chopped celery
2 cloves garlic, minced
4 Tablespoons, butter or oil
2 cups diced potatoes
1-2 chopped or diced parsnips (optional)
2 cups diced carrots
4 cups chicken broth
1 tsp thyme
1 Tbsp dried chopped parsley
1/2 tsp black pepper
1 cup chopped broccoli
2 (10 oz packages) of frozen corn kernels, thawed
2 cans lowfat evaporated milk (13 oz. each)
Minced parsley for garnish

Drain and flake salmon- you may want to debone the meat, reserving the liquid. Saute onions, celery and garlic in butter until soft. Add potatoes, carrots, reserved salmon liquid, chicken broth and seasonings. Simmer, covered 20 minutes, or until vegetables are nearly tender.  Add broccoli and corn and cook 5 more minutes. Add flaked salmon and evaporated milk; heat thoroughly. Sprinkle with minced parsley to serve.

This can be thickened with dried instant potato flakes, or you can make a roux with equal amounts fat and flour, cooked together until it is a golden brown color, then whisk some milk into it gradually. The amount of roux ingredients would be 1/4-1/2 cup flour and 1/4-1/2 cup butter. After it is made and cooked for a few minutes and the some of the milk added, then it can be whisked into the soup and cooked for at least 10 more minutes, stirring occasionally.

This is great with some cheddar biscuits, hearty whole grain bread or rolls and/or a green salad.

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