Recipes: First of the Summer Corn Chowder

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the recipes

june 2000

First of the Summer Corn Chowder

First of the Summer Corn Chowder

(makes 6 servings)

1	teaspoon (4 g) butter
1	teaspoon (5 ml) canola oil
1/4	cup (40 g) chopped sweet onion
1 1/2	cups (360 ml) 98% fat free, no-salt-added canned chicken broth
1/4	cup (60 ml) dry white wine
2	large russet potatoes, peeled and cut into 1-inch (2.5 cm) cubes
1	teaspoon (5 ml) minced fresh thyme
4	cups (660 g) corn kernels, freshly cut from the cob (about 8 medium ears)
3	cups (720 ml) 1% milk
	salt (optional) and freshly ground pepper
	sliced scallions for garnish (optional)

In a large saucepan, heat butter and oil over medium heat. Add onion and cook, stirring, until onion is limp, about 4 minutes.
Add broth, wine, and potatoes. Simmer, uncovered, until potatoes are fork tender, about 20 minutes. Add thyme, corn, and milk.
Heat until very hot (do not allow to boil), about 5 minutes. Season to taste with salt (if using) and pepper. Serve at once with a few scallions (if using) sprinkled on top.

Per serving:	223 calories (15% calories from fat), 9 g protein, 4 g total fat (1.5 g saturated fat), 40 g carbohydrates, 4 g dietary fiber, 7 mg cholesterol, 32 mg sodium
Diabetic exchanges:	2 1/2 carbohydrate (2 bread starch, 1/2 skim milk)

Cold Poached Salmon with a Melange of Tomatoes with Two Sauces

(makes 4 servings)

4	5-ounce (140 g) boneless salmon fillets, back skin removed
2	celery ribs, coarsely chopped
1	medium onion, coarsely chopped
1/2	teaspoon (2.5 ml) salt (optional)
1/4	teaspoon freshly ground pepper
1	tablespoon (4 g) chopped parsley
1 1/2	cups (360 ml) dry white wine
Serrano Vinaigrette
2	serrano chile peppers, seeded and deveined
6	tablespoons (90 ml) red wine vinegar
2	teaspoons (10 ml) honey
1/4	teaspoon salt (optional)
1/8	teaspoon (0.6 ml) freshly ground pepper
3	tablespoons (45 ml) olive oil
Herb Sauce
1/2	cup (115 g) plain low fat yogurt
3	tablespoons (12 g) finely chopped parsley
2	scallions, white part and 1 inch green, finely chopped
2	tablespoons (8 g) finely minced fresh tarragon
1	teaspoon (5 ml) white wine vinegar

1	pound (480 g) yellow, red, and orange tomatoes, seeded and cut into 1/4-inch dice
6	cups (213 g) mesclun or baby mixed greens, washed and crisped

Place the salmon fillets in a large nonstick skillet with cover. Arrange the celery and onion around the salmon and sprinkle with salt, pepper, and parsley. Pour over the wine. Add enough cold water to cover the fish. Cover and bring to a boil over medium heat.
Once the poaching liquid comes to a boil, reduce heat to a gentle simmer. Poach for 4 to 5 minutes, until fish flakes easily when prodded with a fork. Remove from stove and cool for 15 minutes. Carefully remove salmon from the liquid and place on a plate. Cover and refrigerate.
To make the Serrano Vinaigrette: Place all vinaigrette ingredients in a food processor or blender. Process until smooth. Transfer to a small serving bowl and set aside until ready to serve.
To make the Herb Sauce: Place all sauce ingredients in a food processor or blender. Process until smooth. Transfer mixture to a small serving bowl and refrigerate until ready to serve.
When ready to serve, place each salmon fillet on a serving plate. Top with tomato mixture. Arrange mesclun to the side.
Pass the sauces separately, spooning about 1 tablespoon of each onto each serving, as desired.

Per serving (with 1 tablespoon (15 ml) of each sauce):	254 calories (34% calories from fat), 31 g protein, 10 g total fat (1.4 g saturated fat),, 11 g carbohydrates, 3 g dietary fiber, 74 g cholesterol, 137 mg sodium
Diabetic exchanges:	4 lean protein, 1/2 carbohydrate (2 vegetable)

Balsamic Strawberries

(makes 4 servings)

2	teaspoons (9 g) sugar
1	tablespoon (15 ml) balsamic vinegar
4	cups (1192 g) quartered strawberries
	freshly ground pepper to taste

In a large bowl, stir sugar into balsamic vinegar until sugar dissolves.
Add the strawberries and toss to coat evenly. Let stand at room temperature for 20 minutes, stirring twice.
Spoon into dessert bowls and grind pepper on top.

Per serving:	61 calories (8% calories from fat), 1 g protein, 1 g total fat (0 saturated fat), 15 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 3 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit)

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