Wild Rice Salmon Chowder

If you’re short on time, try a quick-cooking brown or wild rice. For a vegetarian version, replace the salmon with 1 lb. sauteed sliced mushrooms (any kind) and 1½ cups cooked French lentils.

Total time to prepare: 60 minutes

Serves: 4

Ingredients:

• 2 Tbs. extra-virgin olive oil
• 8 scallions, chopped
• 1 Tbs. all-purpose flour
• 2 cups 1% milk
• ½ tsp. kosher salt
• 2 tsp. hot sauce (optional)
• Freshly ground black pepper
• 2 cups cooked wild (or brown) rice
• 1 lb. salmon, skin removed, cut into bite-sized pieces

Directions:

1. Heat the oil in a large, deep skillet over medium heat.
2. Sauté the scallions for 2 minutes. Sprinkle in the flour and whisk in the milk. Gently cook, stirring frequently, until the sauce thickens slightly, 3-5 minutes. Don’t let the sauce boil.
3. Season with the salt, hot sauce, and pepper. Stir in the rice and reduce the heat to medium-low.
4. Add the salmon and gently cook until the fish is cooked through, about 5 minutes.

Nutrition Information:

• Calories: 350
• Sodium: 380 mg
• Total Fat: 13 g
• Saturated Fat: 3 g
• Carbs: 28 g
• Fiber: 2 g
• Protein: 31 g