Salmon Chowder
1/2 cup canned cannelini beans, rinsed and drained
1/4 tsp mustard powder
1 large garlic clove, finely chopped
2 tsp fresh lemon juice
2 Tbsp light olive oil
1 onion, cut into 1/2 inch dice
1 large yellow potato, peeled and diced
1 cup frozen baby lima beans
2/3 cup frozen yellow corn kernels
3/4 lb skinless salmon filet, cut into 1 inch cubes
1 - 8 oz bottle clam juice
1/2 cup nonfat evaporated milk
Salt and freshly ground black pepper, to taste
4 tsp chopped chives
In a small food processor or blender, combine the beans, mustard powder,
garlic and lemon juice. Puree until smooth, stopping as needed to scrape
down the bowl. With the motor running, drizzle in the oil. The result
will resemble a velvety mayonnaise. Set this bean puree aside.
In a large, deep saucepan, combine onion, potatoes and 1 1/4 cups water.
Cover, and set the pot over medium high heat. When the water boils,
reduce the heat to medium and cook 7 minutes. Add the lima beans and
corn; cook, covered, 3 minutes longer, until the potatoes are tender.
Add the fish, clam juice, bean puree and 1/2 cup water. Mix until the
bean puree dissolves. Cook over medium heat, uncovered, until fish is
opaque in the center and flakes easily, about 10 minutes.
Take the saucepan off the heat and stir in the milk. Season the chowder
to taste with salt and pepper. Divide the soup among 4 wide, shallow
bowls and garnish with chopped chives.
Makes: 4 - 1 cup servings
Nutritional Information Per Serving: Calories: 280 ; Protein: 18 g ;
Fat: 11 g ; Sodium: 280 mg; Sat Fat: 2 g ; Dietary Fiber: 4 g ;
Carbohydrates: 27 g
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Posted by: Darlene BC <dsharple@shaw.ca>
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