2 Points, Entree, Soup
1 tsp olive oil
2 medium carrots, chopped
1 medium onion, chopped
1 rib celery, medium, chopped
1 tsp cajun seasoning
3/4 pound(s) (2 items) sweet potatoes, peeled and cut into 3/4-inch pieces
2 cups reduced-sodium chicken broth
1 cup water
1 pound salmon , cut into 1-inch chunks
1 cup corn kernels, thawed or fresh
3/4 cup fat-free half-and-half
1/3 cup basil, chopped
1/2 tsp table salt
1 Tbsp fresh lemon juice
Heat oil in large saucepan over medium-high heat. Add carrots, onion, and celery. Cook, covered, stirring occasionally, until vegetables are softened, 5 minutes. Add bell pepper and Cajun seasoning and cook, stirring occasionally, 2 minutes.
Add sweet potatoes, broth, and water and bring to boil. Cover, reduce heat, and simmer until potatoes are tender, 10 minutes. Add salmon and corn and simmer until salmon is just opaque in center, about 3 minutes.
Reduce heat to low. Add half-and-half, basil, and salt. Cook, stirring often, just until heated through, about 1 minute longer. Remove from heat and stir in lemon juice.
Per serving (1¾ cups)
Depending on the brand, Cajun seasoning can be very spicy or on the mild side. If you want a bit more kick, add a sprinkle of cayenne or a few dashes of hot pepper sauce to the chowder.
2 smart points