Healthy Recipe, Salmon and Corn Chower

Ingredients

1 cup brown rice
8 cups fat-free, low-sodium chicken stock
1 tablespoon ginger purée
2 tablespoons olive oil
1 cup diced onion
1 cup diced carrots
1 cup diced celery
2 cloves garlic, chopped
1 teaspoon turmeric
1 teaspoon dried thyme
1 bay leaf
2 tablespoons curry powder
1 teaspoon salt
2 tablespoons sugar
3 cups (one pound) sweet corn (thawed, if using frozen)
1/4 cup flour
1 pound salmon, cut into one-inch cubes
1/2 cup chopped cilantro
1/2 cup chopped scallions, green and white parts

Directions

Place the rice, stock, and ginger purée in a large saucepan and set over high heat. Boil until the rice is cooked through, about 40 minutes. Remove from stove and set aside.

In a large stockpot over medium-high heat, bring the olive oil to the smoking point. Add the onions, carrots, celery, garlic, turmeric, thyme, bay leaf, curry, salt, sugar, and corn to the pot and sauté for 5 minutes. Stir in the flour to coat the vegetables. Add the cooked rice and stock to the soup and let it simmer for 5 minutes. Add the salmon and remove the pot from the stove. Let the soup rest for 5-10 minutes to cook the salmon through. Stir in the chopped cilantro and serve immediately. Garnish with chopped scallions, if desired. Serves 10; 1 cup per serving

Note: Here’s a tasty way to get those omega-3 fatty acids into your diet.

Nutritional Analysis (per serving)

Calories 236
Total Fat 5.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.0 g
Cholesterol 24 mg
Sodium 342 mg
Carbohydrates 33 g
Sugar 6 g
Fiber 4 g
Protein 15 g

Dietary Exchanges: 2 lean meat, 2 starch

This recipe is brought to you by the American Heart Association, courtesy of David Hagedorn.

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