1 1/2 lb fresh or frozen skinless salmon fillets
2 tbsp olive oil
3/4 cup chopped red or yellow sweet pepper
1/4 cup thinly sliced green onions, white and green parts separated
3 tbsp all-purpose (I never use all-purpose (refined), I use white whole wheat) flour
3 1/2 cups low-sodium vegetable broth or stock
3 cups 1/2-inch pieces red-skin potatoes
2 1/2 cups low-fat (1%) milk
1/2 tsp salt
1/2 tsp black pepper (I like to use fresh ground)
1/4 to 1/2 tsp chili powder (according to your taste)
2 cups frozen whole-kernel corn, thawed
1 tsp lime zest
Chopped avocado and/or lime wedges, optional
Thaw salmon, if frozen. Rinse fillets; pat dry.
In a 12-inch skillet, bring 1 1/2 cups water to boiling. Add the salmon fillets; return to boiling then reduce heat. Simmer, covered, 6 to 8 minutes or until the salmon flakes with a fork. Remove from the skillet and discard the liquid. Flake salmon into 1/2-inch size pieces.
In a 6-quart Dutch oven, heat the oil over medium-high heat. Add the pepper and white parts of the onions. Cook, stirring, 3 minutes or just until tender. Stir in the flour and cook, stirring, 1 minute more.
Gradually stir broth into the broth. Add the potatoes, milk, salt, pepper, and chili powder. Bring to a boil; reduce heat and cover. Simmer 15 minutes or until slightly thickened and veggies are tender. Stir occasionally during this time.
Add the corn to the mixture and cook, stirring, 2 minutes more. Very gently stir in the salmon and lime zest; heat through.
Top each serving with the green parts of the onions and avocado or lime wedges, as desired. May sprinkle with additional chili powder as garnish, if desired.
Yield: 8 servings of 1 1/4 cups
Per serving: 280 calories, 10 g (2 sat) fat, 51 mg cholesterol, 287 mg sodium, 25 g (3 g fiber, 8 sugar) carbs, 22 g protein
Note: This recipe, photo, and nutritional information is from Diabetic Living Magazine. My comments are in ( ).
3/4 cup chopped red or yellow sweet pepper
1/4 cup thinly sliced green onions, white and green parts separated
3 tbsp all-purpose (I never use all-purpose (refined), I use white whole wheat) flour
3 1/2 cups low-sodium vegetable broth or stock
3 cups 1/2-inch pieces red-skin potatoes
2 1/2 cups low-fat (1%) milk
1/2 tsp salt
1/2 tsp black pepper (I like to use fresh ground)
1/4 to 1/2 tsp chili powder (according to your taste)
2 cups frozen whole-kernel corn, thawed
1 tsp lime zest
Chopped avocado and/or lime wedges, optional
Thaw salmon, if frozen. Rinse fillets; pat dry.
In a 12-inch skillet, bring 1 1/2 cups water to boiling. Add the salmon fillets; return to boiling then reduce heat. Simmer, covered, 6 to 8 minutes or until the salmon flakes with a fork. Remove from the skillet and discard the liquid. Flake salmon into 1/2-inch size pieces.
In a 6-quart Dutch oven, heat the oil over medium-high heat. Add the pepper and white parts of the onions. Cook, stirring, 3 minutes or just until tender. Stir in the flour and cook, stirring, 1 minute more.
Gradually stir broth into the broth. Add the potatoes, milk, salt, pepper, and chili powder. Bring to a boil; reduce heat and cover. Simmer 15 minutes or until slightly thickened and veggies are tender. Stir occasionally during this time.
Add the corn to the mixture and cook, stirring, 2 minutes more. Very gently stir in the salmon and lime zest; heat through.
Top each serving with the green parts of the onions and avocado or lime wedges, as desired. May sprinkle with additional chili powder as garnish, if desired.
Yield: 8 servings of 1 1/4 cups
Per serving: 280 calories, 10 g (2 sat) fat, 51 mg cholesterol, 287 mg sodium, 25 g (3 g fiber, 8 sugar) carbs, 22 g protein
Note: This recipe, photo, and nutritional information is from Diabetic Living Magazine. My comments are in ( ).
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