Salmon Corn Chowder with Quick & Healthy Corn Bread

INGREDIENTS:
• 2 medium Russet or Idaho potatoes, peeled
• 2 carrots, peeled
• Olive oil cooking spray
• 1 stalk celery, diced
• 1 medium yellow or white onion, diced
• 1 tsp extra-virgin olive oil
• 3 tbsp whole-wheat flour
• 1 cup skim milk
• 1 32-oz container low-sodium chicken broth
• 2 6-oz cans salmon packed in water, without bones or skin
• 2 cups corn, freshly shucked or frozen
• 1 to 2 tsp paprika
• Sea salt and fresh ground black pepper, to taste
• 1 tbsp dill, finely minced
CORN BREAD
Makes 10 to 12 2-inch squares.
•1 cup whole-wheat flour
• 1 cup stone-ground cornmeal
• 1 tbsp baking powder
• 2 egg whites, whisked
• 1 cup skim milk
• 1 tsp paprika
• Olive oil cooking spray

INSTRUCTIONS:
1.Place potatoes and carrots in a medium saucepot; cover with water. Boil over medium-high for 8 to 10 minutes. Drain potatoes and carrots in a colander and pour cold water over. Let cool for 5 minutes. Remove potatoes and carrots and dice.
2.Meanwhile, preheat large stockpot over medium-high heat for 2 minutes. Mist with cooking spray. Add celery and onion and sauté for 2 minutes or until onions become translucent.
3.Add oil and flour, whisking briskly. Add milk, whisking in a 1/4 cup at a time. (This will create a roux, or thickener, for your soup.)
4.Add broth and cook for at least 5 minutes. If soup seems a little thin, add more flour (no more than 1 tbsp), a 1/2 tsp at a time, and whisk briskly. Add salmon, diced potatoes and carrots, corn and paprika. Reduce heat to medium-low and let simmer for at least 10 minutes. Season with salt and pepper.
5.Add dill just 1 minute before serving.

CORN BREAD INSTRUCTIONS
1.Preheat oven to 400°F.
2.In a medium bowl, whisk together flour, cornmeal and baking powder. Then whisk in egg whites, milk and paprika.
3.Spray an 8- to 10-inch baking pan with cooking spray. Pour batter into pan. Bake for 20 minutes or until golden brown on top. Cut into 2-inch squares.


SALMON CORN CHOWDER

Nutrients per 1 1/2-cup serving: Calories: 210, Total Fat: 4.5 g, Sat. Fat: 0 g, Carbs: 25 g, Fiber: 3 g, Sugars: 6 g, Protein: 16 g, Sodium: 270 mg, Cholesterol: 0 mg

CORN BREAD

Nutrients per 2-inch square: Calories: 80, Total Fat: 0.5 g, Sat. Fat: 0 g, Carbs: 15 g, Fiber: 3 g, Sugars: 1 g, Protein: 3 g, Sodium: 20 mg, Cholesterol: 0 mg