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Salmon, Corn, and Black Bean Chili


Today's hearty, zesty recipe should keep you warm on chill, damp days. And don't worry about the glycemic consequences of consuming the corn and cornmeal in it, as the resistant starches in the black beans will block any spike in blood sugar that either—especially the cornmeal—might otherwise induce.

In general, corn's received a bum rap recently, thanks to the ubiquitous nature of the unhealthful products made from it: corn syrup and corn starch.

But whole corn kernels are quite high in fiber and/or beneficial antioxidants, as are the onions, spices, chilies and black beans.


Salmon, Corn, and Black Bean Chili

Prep time is 20 minutes
Cook time is 15 minutes
Serves 6‒8

2 cans (7.5 oz each) Traditional Wild Red Sockeye Salmon or 2 cans (6.5 oz each) skinless-boneless Wild Red Sockeye Salmon
2 tablespoons organic extra virgin olive oil
1 cup diced yellow onion
2 garlic cloves, minced
1 Tablespoon jalapeño pepper, seeds removed and minced
1 can (4 oz) mild diced green chilies
1 can (8.75 oz) whole corn kernels, drained
1 can (15 oz) black beans, drained and rinsed
1 can (14.5 oz) diced tomatoes in juice
1 can (14 oz) natural or organic chicken broth
1 tablespoon cornmeal
1 teaspoon ground cumin
2 teaspoons chili powder
1/4 teaspoon ground coriander
1/4 teaspoon sea salt (optional if you use unsalted salmon)
1/2 teaspoon organic black pepper
1/4 cup chopped fresh cilantro, divided
1 lime, divided
4 tablespoons light sour cream, divided

  • Drain and chunk Alaska salmon, removing skin and bones (if any). Heat olive oil in a 4-quart saucepan over medium heat. Add onion and cook until soft, about 3‒5 minutes. Add garlic and jalapeño pepper; continue to cook an additional 1‒2 minutes. Add the diced green chilies, corn, beans, tomatoes and chicken broth. Bring chili to a simmer.

  • In a small bowl, combine corn meal, cumin, chili powder, coriander, salt and pepper; mix well. Add cornmeal and spice mixture to chili and continue to simmer for 10 minutes.

  • Slice the lime in half crosswise. Cut one half into 4 wedges and reserve for garnish. Squeeze the remaining half (2 tablespoons juice) into the chili.

  • Add salmon and half of the chopped cilantro. Stir chili gently to combine; cook until heated through.

  • Serve chili with remaining cilantro, lime wedges and a tablespoon of sour cream.


Nutrients per serving: 242 calories, 10 g total fat, 3 g saturated fat, 36% calories from fat, 36 mg cholesterol, 17 g protein, 24 g carbohydrate, 6 g fiber, ?? mg sodium (depends on sodium in chicken broth and salmon), 211 mg calcium, and 1 g omega-3 fatty acids.
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