122442792 (2)This month we have looked at the foods you can eat to help prevent breast cancer. This delicious salmon chowder is packed with omega 3 oils. Serve with lightly steamed broccoli for extra cancer-fighting power.

You can swap the fresh dill for dried dill or tarragon. Wild salmon is more sustainable than farmed salmon and it also has greater anti-inflammatory properties.  A quarter yield of this recipe contains 4.5g of fiber, nearly half your daily cancer-fighting requirement. You can raise this by adding lentils or beans to the recipe; if you do this, you will need to either precook them or add them at the very start of the recipe with the vegetables.

Serves: 4 large servings or 6 smaller ones

Nutritional value per serving (1/4 yield):

Calories: 253.1  Carbohydrates: 20.0

Fat:  9.8g              Protein:  22.2g

Ingredients

1 tbsp extra virgin olive oil

2 medium carrots, chopped

3 sticks celery, chopped

4 cups low-sodium (or homemade) chicken broth

12 oz fillet of wild salmon, skin removed

2 cups fresh cauliflower florets, coarsely chopped

3 tbsp chopped scallions

1 ½ medium sweet potatoes, peeled and grated

4 tbsp fresh chopped dill,

1 tbsp Dijon mustard

Salt and pepper to taste.

Method

  • In a large pan, heat the olive oil over a medium heat. Stir in the celery, cauliflower and carrots and cook until the vegetables soften and are just turning brown.
  • Add the chicken broth, sweet potato and scallions and a little water if the mixture looks to thick. Stir well and add the salmon fillet.  Simmer for about 5 minutes, a little longer if needed, to cook the salmon through.
  • When the salmon is cooked, flake it gently with a fork, and add the mustard, dill and seasoning. Stir gently (you don’t want mashed salmon!).
  • Season to taste.
  • Serve with lightly steamed broccoli, and enjoy!

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