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Salmon and Corn Chowder

Make ahead meals are great for saving time and energy, especially for breastfeeding moms who need nutritious meals and snacks. This chowder fits the bill - packed with protein, vitamin D and calcium (and a good dose of choline and potassium), it’s filling, delicious, and nutritious. Added bonus: the broth provides some fluid to help with keeping hydrated.

Be sure to wash all vegetables and your hands before preparing for the soup!

Ingredients

1 carrot (diced)
1 stalk of celery (diced)
2 clv garlic (minced or 1.5 tsp garlic powder)
1 yellow onion (size medium, diced)
1 green pepper (diced)
1 T vegetable oil
2 1⁄2 c broth (chicken or vegetable)
2 white potatoes (any variety, diced)
1 1⁄2 t thyme (dry)
  salt and pepper to taste
15 oz salmon (canned, drained)
15 oz corn (canned, drained)
1 c lowfat or nonfat milk

Yield amount

5 Servings

Preparation time

15 minutes

Cooking time

40 minutes

Total time

55 minutes

Instructions

  1. In a large pot, heat the oil over medium-high heat. Add the carrot, celery, garlic, onion and green pepper. Sauté until tender, about 5 minutes.
  2. Once the vegetables are tender, add the broth, potatoes, salt and pepper. Let simmer with the lid on for 30 minutes or until the potatoes are tender.
  3. Add the milk (see note below), salmon and corn. Taste for seasonings and simmer for 5 minutes or until heated through. Enjoy!

Notes:

Be sure to add the milk right before serving the soup. If added too early it can curdle or burn in the pan.

Before storing, be sure to cool it safely – a big pot of soup will take a long time to cool, inviting bacteria to multiply and increasing the danger of foodborne illness. Divide it into smaller, shallow containers (which may also be convenient for creating individual portions). Keep in the fridge for up to a week. You can also transfer to re-sealable freezer bags and keep in the freezer for up to 6 months.

    Notes

    Equipment you’ll need:

    • Knife
    • Cutting board
    • Can opener
    • Measuring cups and spoons
    • Soup pot
    • Large spoon for serving
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