SALMON CHOWDER

PREP TIME: 20 MINS

COOK TIME: 40 MINS

SERVES 8 (AS A LIGHT MEAL)

500g skinless and boneless

salmon fillets

2 red or orange capsicum,

chopped

1/4 cup thinly sliced green shallots (white and green parts separated)

3 Tbsp plain flour or

gluten-free flour

500ml (2 cups) salt-reduced or

gluten-free vegetable stock 500ml (2 cups) water

600g desiree potatoes,

unpeeled, cut into 1cm pieces 625ml (2½ cups) low-fat milk Freshly ground black pepper Pinch ground chillies

680g (2½ cups) frozen corn

kernels, thawed 1 tsp lime zest

1/2 small avocado, chopped,

to serve

Lime wedges, to serve

1 Put the salmon in a steamer basket lined with baking paper over a saucepan of simmering water. Cover and cook for

8-10 minutes or until the salmon is just cooked. Set aside to cool. Flake into pieces. 2 Spray a large heavy-based saucepan with cooking spray. Heat over medium heat. Add the capsicum and white parts of the shallots. Cook, stirring, for 3 minutes or until just tender. Stir in the flour.

Cook, stirring, for 1 minute.

3 Remove the pan from heat and gradually stir in the stock and water. Add the potatoes, milk, pepper and ground chillies. Return pan to the heat and bring to the boil over high heat. Reduce heat to medium-low and simmer, covered, for 15 minutes or until the mixture thickens slightly and the potato is tender. Add the corn and cook, stirring, for 2 minutes. 4 Add the salmon and lime zest to the chowder. Stir until heated through. Top servings with green parts of shallots and avocado and lime wedges.

NUTRITION INFO

PER SERVE 1410kJ, protein 22g, total fat 12g (sat. fat 4g), carbs 33g, fibre 5g, sodium 233mg • Carb exchanges 2

• GI estimate medium • Gluten-free option