YIELD: 4 SERVINGS
With its abundance of protein, omega-3s, and essential vitamins, salmon is truly a superfood, and this chowder is such an easy, inexpensive way to fit it into your diet. Plus, it’s uncomplicated enough to make on a weeknight—and that’s a huge bonus if you ask me!
LOW FODMAP SALMON CHOWDER Ingredients
- 1 TABLESPOON (15 ML) OLIVE OIL
- 1 CLOVE OF GARLIC, PEELED AND SMASHED, BUT KEPT WHOLE
- 1 STALK OF CELERY, CHOPPED
- 2 CUPS (475 ML) CHICKEN STOCK, VEGETABLE BROTH, OR CHICKEN BROTH
- 2 CUPS (475 ML) LACTOSE-FREE OR NONDAIRY MILK
- ¾ POUND (340 G) RED POTATOES, DICED (ABOUT 2 CUPS)
- 2 CARROTS, CHOPPED (ABOUT ¾ CUP, OR 98 G)
- 1 TEASPOON KOSHER SALT
- ¼ TEASPOON FRESHLY GROUND BLACK PEPPER
- ¼ CUP (60 ML) WATER
- 2 TABLESPOONS (20 G) BASIC FLOUR BLEND
- 2 POUCHES (5 OUNCES EACH, OR 140 G) BONELESS, SKINLESS PINK SALMON, FLAKED
- 2 TEASPOONS CHOPPED FRESH DILL
LOW FODMAP SALMON CHOWDER Steps
- Heat the olive oil in a large stockpot or Dutch oven over medium heat.
- Add the garlic and sauté for 1½ to 2 minutes, removing and discarding
the garlic before it becomes too brown.
- Add the celery and sauté until slightly softened about 3 minutes.
- Add the stock or broth, milk, potatoes, carrots, kosher salt, and black pepper.
- Raise the heat to high and bring to a boil.
- Reduce the heat and simmer, uncovered, for about 20 minutes or
until the potatoes and carrots are tender.
- Measure the water using a small glass measuring cup.
- Stir in the Basic Flour Blend and stir until smooth.
- Slowly pour the flour mixture into the chowder, while constantly stirring.
- Continue cooking for about 5 minutes or until thickened.
- Stir in the flaked salmon and chopped fresh dill and cook until just heated through.
- Serve hot.