SALMON CHOWDER Recipe (Low Fodmap)

SALMON CHOWDER Recipe (Low Fodmap)

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Salmon is truly a superfood, and this chowder is such an easy, inexpensive way to fit it into your low FODMAP Diet.

• Author: Low FodMap Guy
• Prep Time: 5
• Cook Time: 25
• Total Time: 30
• Yield: 4 1x
• Category: Fish
• Cuisine: Low Fodmap

Ingredients

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• 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

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Instructions

1. Heat the olive oil in a large stockpot or Dutch oven over medium heat.
2. Add the garlic and sauté for 1½ to 2 minutes, removing and discarding
   the garlic before it becomes too brown.
3. Add the celery and sauté until slightly softened about 3 minutes.
4. Add the stock or broth, milk, potatoes, carrots, kosher salt, and black pepper.
5. Raise the heat to high and bring to a boil.
6. Reduce the heat and simmer, uncovered, for about 20 minutes or
   until the potatoes and carrots are tender.
7. Measure the water using a small glass measuring cup.
8. Stir in the Basic Flour Blend and stir until smooth.
9. Slowly pour the flour mixture into the chowder, while constantly stirring.
10. Continue cooking for about 5 minutes or until thickened.
11. Stir in the flaked salmon and chopped fresh dill and cook until just heated through.
12. Serve hot.

Nutrition

• Serving Size: 4
• Calories: 300
• Fat: 25
• Carbohydrates: 5
• Protein: 30

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 Low FODMAP 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

YIELD: 4 SERVINGS

• 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

1. Heat the olive oil in a large stockpot or Dutch oven over medium heat.
2. Add the garlic and sauté for 1½ to 2 minutes, removing and discarding
   the garlic before it becomes too brown.
3. Add the celery and sauté until slightly softened about 3 minutes.
4. Add the stock or broth, milk, potatoes, carrots, kosher salt, and black pepper.
5. Raise the heat to high and bring to a boil.
6. Reduce the heat and simmer, uncovered, for about 20 minutes or
   until the potatoes and carrots are tender.
7. Measure the water using a small glass measuring cup.
8. Stir in the Basic Flour Blend and stir until smooth.
9. Slowly pour the flour mixture into the chowder, while constantly stirring.
10. Continue cooking for about 5 minutes or until thickened.
11. Stir in the flaked salmon and chopped fresh dill and cook until just heated through.
12. Serve hot.