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By the way, if you think corn is an empty starch, think again. Recent research shows that whole corn kernels—as opposed to refined corn flour or starch—is a perfectly healthful food, rich in the same kinds of polyphenol antioxidants that make other colorful veggies good for us.
The same goes for potatoes. If you enjoy them in moderation, and include the polyphenol-rich peels, these tubers are a healthful food rich in vitamin C, carbohydrates, and fiber.
And the parsley, garlic, onions, thyme, and broccoli add considerable prevention power… on top of the obvious omega-3 benefits of wild Salmon.
Alaskan Salmon Chowder
1 can (7.5 oz) Wild Red Alaskan Sockeye Salmon (traditional, with skin and edible bones, or skinless-boneless)
1/2 cup chopped onions
1/2 cup chopped celery
1 clove garlic, minced
2 tablespoons butter
1 cup each diced (unpeeled) potatoes
1 cup each diced carrots
2 cups low-salt or no-salt chicken broth
1/2 teaspoon thyme
1/4 teaspoon organic ground black pepper
1/2 cup chopped broccoli
1 can (13 oz) low-fat evaporated milk
1 package (10 oz) frozen corn kernels, thawed
Minced fresh parsley
- Drain and flake salmon, reserving liquid. Sauté onions, celery and garlic in butter. Add potatoes, carrots, reserved salmon liquid, chicken broth, and seasonings.
- Simmer, covered, 20 minutes, or until vegetables are nearly tender. Add broccoli and cook 5 minutes. Add flaked salmon, evaporated milk, and corn; heat thoroughly.
- Sprinkle with minced parsley to serve.
Nutrients Per Serving: Calories 238; Protein 15.6 g; Fat 5.71 g; Carbohydrates 33 g; Cholesterol 21.9 mg; Sodium 552 mg; Dietary Fiber 4.26 g