Corn sweet potato and salmon chowder
Comforting chowder is even better with the bright colour and flavour of sweet potatoes and salmon. Serve with a slice of whole grain bread and a green salad for a complete meal.
383 cal Serves 4
Prep time 0h 10m
Cook time 0h 25m
Total time 0h 35m
Step 1In a large pot, heat oil over medium heat. Sauté onion, garlic, dill and 1/4 tsp (1 mL) pepper for about 5 minutes or until onions are softened. Stir in potatoes, corn and water; bring to a boil over high heat. Cover, reduce heat to medium-low and simmer for 5 to 10 minutes or until potatoes are almost tender.
Step 2Increase heat to medium. Whisk flour into milk and gradually stir into pot. Stir in salmon. Simmer, uncovered and stirring often but gently, for about 5 minutes or until salmon is firm and opaque and soup is thickened (do not let boil). Stir in lemon zest and juice and season to taste with pepper. Ladle into warmed bowls.
Per serving (1 of 4)
- 27 g
- 131 mg
- 814 mg
- Total fat
- 17 g
- Saturated fat
- 4 g
- 58 mg
- 33 g
- 3 g
- 10 g
- Added sugars
- 0 g
Desserts and baked goods
Oatmeal choco cranberry cookiesIn these cookies no egg or flour is used. These have a soft texture with an addictive taste.
Prep: 25 mins 73 cal Serves 12
Muesli muffins with almonds and cranberriesWhole grains, cranberries and almonds jack up the nutrient power in these muffins compared to common, cake-like ones.
Prep: 40 mins 240 cal Serves 12
Turkey burger casserole with parsnip and carrot fritesThis casserole gets its wow factor from carrot and parsnips cut into matchstick fries
Prep: 5 mins 240 cal Serves 6
Maple roasted vegetablesDelectable, healthy and so simple, this recipe lifts vegetables to a new level
Prep: 55 mins 160 cal Serves 10
Wild rice and apple stuffed acorn squashThe sweetness of apple complements the delicate flavours of squash, celery and thyme.
Prep: 20 mins 210 cal Serves 4
Soups and salads
Mediterranean tortellini pasta saladWatch the video below to learn how to make this kid-friendly dish
Prep: 37 mins 330 cal Serves 6