Somewhere between a soup and a stew, this chowder is hearty enough to be a meal. For a change, substitute chunks of cod or grouper, or sea scallops, for the salmon.

Ingredients

2 cups water

2 strips of turkey bacon, thinly sliced crosswise

1 small red onion, finely chopped

3 cloves garlic, minced

1 green bell pepper, diced

1 pound red potatoes, cut into 1/2-inch chunks

1 cup bottled clam juice, canned chicken broth, or homemade Garlic Broth

1/2 teaspoon salt

1 can (14 1/2 ounces) stewed tomatoes

2 tablespoons tomato paste

1/2 pound skinless salmon fillet, cut into ½-inch chunks

1 1/2 cups frozen corn kernels

Directions

1. In a medium nonstick saucepan, bring 1/3 cup of the water to a boil over medium heat. Add the bacon, onion, garlic, and bell pepper, and cook, stirring frequently, until the onion is tender, about 10 minutes.

2. Stir in the potatoes, clam juice, salt, and remaining 1 2/3 cups of water. Bring to a gentle boil and cook until the potatoes are firm-tender, about 7 minutes.

3. Stir in the tomatoes and tomato paste. Return to a boil. Add the salmon and corn. Reduce to a simmer, cover, and cook until the salmon is just cooked through, about 5 minutes. Makes 4 servings

Nutrition Facts

per serving
calories 294
total fat 5.8g
saturated fat 1.1g
cholesterol 37mg
dietary fiber 6g
carbohydrate 46g
protein 18g
sodium 827mg
 

Good source of: magnesium, niacin, omega-3 fatty acids, potassium, riboflavin, selenium, thiamin, vitamin B12, vitamin B6, vitamin C, vitamin D

Want to Cut More Fat?

Many soup recipes start out with aromatic vegetables (usually garlic and onion, and sometimes bell pepper) being cooked in oil. This helps to flavor the broth that will be the basis of the soup. However, there’s no reason why the aromatics can’t be cooked in water if you’re looking to trim fat. Just bring a small amount of water to a boil in a nonstick skillet, then add the cut-up vegetables. Cook at a simmer until the liquid has evaporated and the vegetables are tender.

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 08 Sep 2011

Last Modified: 23 Mar 2015