In general, corn's received a bum rap recently, thanks to the ubiquitous nature of the unhealthful products made from it: corn syrup and corn starch.
But whole corn kernels are quite high in fiber and/or beneficial antioxidants, as are the onions, spices, chilies and black beans.
Salmon, Corn, and Black Bean Chili
Prep time is 20 minutes
2 cans (7.5 oz each) Traditional Wild Red Sockeye Salmon or 2 cans (6.5 oz each) skinless-boneless Wild Red Sockeye Salmon
2 tablespoons organic extra virgin olive oil
1 cup diced yellow onion
2 garlic cloves, minced
1 Tablespoon jalapeño pepper, seeds removed and minced
1 can (4 oz) mild diced green chilies
1 can (8.75 oz) whole corn kernels, drained
1 can (15 oz) black beans, drained and rinsed
1 can (14.5 oz) diced tomatoes in juice
1 can (14 oz) natural or organic chicken broth
1 tablespoon cornmeal
1 teaspoon ground cumin
2 teaspoons chili powder
1/4 teaspoon ground coriander
1/4 teaspoon sea salt (optional if you use unsalted salmon)
1/2 teaspoon organic black pepper
1/4 cup chopped fresh cilantro, divided
1 lime, divided
4 tablespoons light sour cream, divided
- Drain and chunk Alaska salmon, removing skin and bones (if any). Heat olive oil in a 4-quart saucepan over medium heat. Add onion and cook until soft, about 3‒5 minutes. Add garlic and jalapeño pepper; continue to cook an additional 1‒2 minutes. Add the diced green chilies, corn, beans, tomatoes and chicken broth. Bring chili to a simmer.
- In a small bowl, combine corn meal, cumin, chili powder, coriander, salt and pepper; mix well. Add cornmeal and spice mixture to chili and continue to simmer for 10 minutes.
- Slice the lime in half crosswise. Cut one half into 4 wedges and reserve for garnish. Squeeze the remaining half (2 tablespoons juice) into the chili.
- Add salmon and half of the chopped cilantro. Stir chili gently to combine; cook until heated through.
- Serve chili with remaining cilantro, lime wedges and a tablespoon of sour cream.
Nutrients per serving: 242 calories, 10 g total fat, 3 g saturated fat, 36% calories from fat, 36 mg cholesterol, 17 g protein, 24 g carbohydrate, 6 g fiber, ?? mg sodium (depends on sodium in chicken broth and salmon), 211 mg calcium, and 1 g omega-3 fatty acids.