Buttermilk Salmon Chowder
This recipe is based on a South Beach Diet cookbook recipe. The introduction states, "Yogurt and buttermilk add creaminess to this chunky chowder. Dill, bay leaf, and tarragon lend the perfect flavor accents." Additionally, Dr. Oz, in his You, the Owner's Manual book, states that "The best fish (those with the least mercury and PCBs [polychlorinated biphenl]) are wild, line-caught salmon (almost all canned salmon is wild, healthful salmon), mahi mahi, catfish, flounder (sole), tilapia, and whitefish."
2 turnips peeled and cut into small cubes
1 onion chopped
1 rib celery chopped
1 teaspoon dill seed
1 bay leaf
2 cups vegetable broth or water
1 can pink salmon 12 ounce, drained
1 cup buttermilk
1 cup yogurt fat-free, plain, 8 ounces
1 tablespoon margarine trans-free
2 teaspoons hot-pepper sauce
1/4 teaspoon salt
1/2 teaspoon ground black pepper
1/4 teaspoon tarragon dried
- In a large saucepan, combine the turnips, onion, celery, dill seed, bay leaf, and broth or water.
- Bring to a boil over high heat.
- Reduce the heat to medium and simmer for 12 minutes, or until the vegetables are tender.
- Reduce the heat to low.
- Stir in the salmon, buttermilk, yogurt, margarine, hot-pepper sauce, salt, black pepper, and tarragon.
- Cook for 5 minutes, or just until heated through.
- Remove and discard the bay leaf before serving.
Per serving: 210 calories, 8 grams fat, 2 grams saturated fat, 18 grams protein, 18 grams carbohydrate, 2 grams dietary fiber, 45 mg cholesterol, 830 mg sodium