Take advantage of what’s in season with this powerhouse spring soup. It’s as protein-jammed as it is delicious and easy to prepare. An all-around muscle maker, make it in batches to freeze for future quick lunches and dinners, or eat it slightly cooled on warmer days or post-workout for re-fueling.
Salmon and Kale Clam Chowder
Prep time: 15 | Total time: 30
Makes 6 servings
4 tbsp cornstarch
5 cups fish, vegetable or chicken stock, divided
1 tsp coconut oil
1 white onion, diced
1 small zucchini, chopped
½ red bell pepper, seeded and chopped
1 small carrot, chopped
½ tsp each dried thyme, ground nutmeg and sea salt
2 cloves garlic, minced
¼ lb boneless skinless salmon fillet, chopped
1 142 g can whole baby clams, drained
1 227 mL can water chestnuts, drained and roughly chopped
½ lemon, squeezed
2 tsp finely grated lemon zest
3 cups kale, de-stemmed and chopped
1 tsp hot sauce
1. Whisk 1 cup of the stock with cornstarch and set aside.
2. Heat oil in a large pot or Dutch oven over medium heat. Sautee onion, zucchini, pepper and carrot until soft (about 3 to 5 minutes).
3. Add seasonings, garlic, and remaining 4 cups of stock. Bring to a boil.
4. Add the stock and cornstarch mixture, seafood and water chestnuts. Cook for 2 to 3 minutes until salmon is cooked through.
5. Remove from heat. Stir in lemon zest, kale and hot sauce. Serve.
Nutrients per serving (one cup):
Calories: 163, Fat: 4 g, Carbohydrates: 17 g,
Fiber: 3 g, Protein: 15 g
Recipe by Charmaine Broughton-Dunn, chef and food writer
