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
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.
- 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!