Light Salmon and Potato Chowder

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材料

  • 新薯 New Potato 8 顆
  • 玉米 (粟米 Fresh Corn 1 根)
  • 洋蔥 Onion 1 個
  • 蘆筍 1 束
  • BB 菠菜 適量
  • 鮭魚 (三文魚 Salmon 125 g)
  • 蛤蜊 ( 蜆 )
  • 全脂牛奶 500 ml
  • 自製雞粉 Homemade Chicken Powder 2 大匙
  • 岩鹽 Himalayan Salt 1 小匙
  • 現磨黑胡椒粉 Grated Black Pepper 適量

選擇性加入

  • 貝類水產 (蛤蜊、沙白等 ,加入後湯頭會鮮甜一些)

鮭魚醃料

  • 原蔗糖 Demerara Raw Cane Sugar 1 小匙
  • 岩鹽 Himalayan Salt 1/2 小匙
  • 即磨黑胡椒粉 Grated Black Pepper 適量
  • 混合香草 Mixed Herb (羅勒 Basil 、牛至 Oregano、馬郁蘭 Marjoram 1 小匙)
  1. 鮭魚去皮, 加入原蔗糖、岩鹽、黑胡椒粉和混合香草,均勻塗抺在鮭魚表面,醃 10 至 20 分鐘
  2. 新薯不去皮,用刷子洗刷表皮乾淨,切丁。 玉米削粒, 蘆筍切丁。洋蔥切丁
  3. 鍋中加入少許油,加入新薯,小火炒香 2 ~ 3 分鐘。盛起新薯,加入洋蔥,小火炒 5 ~ 6 分鐘,加入栗米和蘆荀,翻炒一下,全部盛起備用
  4. 自製雞粉混合 50 ml 清水溶化,攪拌均勻成雞湯水
  5. 把少量的番薯丁和洋蔥丁鋪在鍋面,上面放鮭魚。 淋上雞湯水,中火加熱,鍋裡開始冒出蒸氣,加蓋,下調至小火加熱 6 分鐘。時間到,熄火,不用開蓋,再悶 3 分鐘
  6. 打開鍋蓋,取出 2/3 的鮭魚,用叉子弄碎,備用
  7. 鍋子加入牛奶,用手提攪拌機把食材打成濃湯, 新薯丁有澱粉質,有增稠作用,濃湯不用另外加入玉米粉等澱粉,加熱後就會變得濃稠
  8. 小火加熱濃湯,如想加入其他貝類海產如蛤蜊或沙白,可於此時加入,加蓋 10 分鐘,貝類打開才是煮熟,待濃湯開始微沸,新薯、洋蔥丁、粟米、蘆荀回鍋,煮至沸騰, 加入海鹽調味
  9. 湯碗中放入手撕的 BB 菠菜,淋上熱的巧達濃湯,即可享用

自製雞粉

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自製雞粉【真正雞肉做】Homemade Chicken Powder

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This chowder is quick and easy to make and requires only one pot. The salmon comes out tender and sweet.  This healthy salmon and potato chowder recipe allows you to indulge in a creamy potato soup without the guilt. Delicious and comforting!

巧達濃湯【周打魚湯】Salmon Chowder Recipe

Ingredients

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Optional

  • Clam or other seafood

Seasonings for Salmon

  • 1 tsp Demerara Raw Cane Sugar
  • 1/2 tsp Himalayan Salt
  • Freshly Ground Black Pepper
  • 1 tsp Mixed Herb ( Basil 、Oregano、Marjoram )

Instructions ( Serve 2 ~ 4 )

1. Remove the salmon skin.  Add Demerara, salt,  freshly ground black pepper and mixed herb.  Evenly coated on the salmon surface for 10 to 20 minutes.

2. Clean the new potato skin with a brush under running water.

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3. Add little oil into the round casserole,  fried new potato with low heat for  2 ~ 3 minutes.  Since I use little oil, add some water if potatoes stick to the casserole.  Pick up the potatoes and add onion to the casserole, fried for 5 ~ 6 minutes. Add in corn and asparagus, continue frying for few minutes. Remove all from the casserole and set aside.

4. Dissovle homemade chicken powder into the cold water and mixed well.

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5. Put a small amount of fried potatoes and onions into the casserole, place the salmon above.  Pour in the chicken powder broth under medium heat until steam come up. Covered with lid and return to low heat for 6 minutes. Time’s up, turn off the heat, do not open the lid, and then let it stand for 3 minutes more. 

6. Open the lid, take out 2/3 salmon. Using a fork, break into bite sized pieces.

7. Pour milk into the casserole.  Blended the potatoes, onion and salmon with a hand mixer into a soup.

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7. Bring to a boil. If you like to have clam or other seafood, add them all and cover with lid for 10 minutes to make sure all the seafood is cooked. When the soup began to slightly boiling, add in salmon, potatoes, onion, corn and asparagus into the soup and bring to boil again, stirring frequently

8. Place a small handful of hand tear baby spinach in the bottom of each bowl and spoon soup over top. Season with salt and pepper

巧達濃湯【周打魚湯】Low-Cal Salmon Chowder Recipe

Ingredients

材料

  • 新薯 New Potato 8 顆
  • 玉米 粟米 Fresh Corn 1 根
  • 洋蔥 Onion 1 個
  • 蘆筍 1 束
  • BB 菠菜 適量
  • 鮭魚 三文魚 Salmon 125 g
  • 蛤蜊 ( 蜆 )
  • 全脂牛奶 500 ml
  • 自製雞粉 Homemade Chicken Powder 2 大匙
  • 岩鹽 Himalayan Salt 1 小匙
  • 現磨黑胡椒粉 Grated Black Pepper 適量

選擇性加入

  • 貝類水產 蛤蜊、沙白等 ,加入後湯頭會鮮甜一些

鮭魚醃料

  • 原蔗糖 Demerara Raw Cane Sugar 1 小匙
  • 岩鹽 Himalayan Salt 1/2 小匙
  • 即磨黑胡椒粉 Grated Black Pepper 適量
  • 混合香草 Mixed Herb 羅勒 Basil 、牛至 Oregano、馬郁蘭 Marjoram 1 小匙

Instructions

  1. 鮭魚去皮, 加入原蔗糖、岩鹽、黑胡椒粉和混合香草,均勻塗抺在鮭魚表面,醃 10 至 20 分鐘
  2. 新薯不去皮,用刷子洗刷表皮乾淨,切丁。 玉米削粒, 蘆筍切丁。洋蔥切丁
  3. 鍋中加入少許油,加入新薯,小火炒香 2 ~ 3 分鐘。盛起新薯,加入洋蔥,小火炒 5 ~ 6 分鐘,加入栗米和蘆荀,翻炒一下,全部盛起備用
  4. 自製雞粉混合 50 ml 清水溶化,攪拌均勻成雞湯水
  5. 把少量的番薯丁和洋蔥丁鋪在鍋面,上面放鮭魚。 淋上雞湯水,中火加熱,鍋裡開始冒出蒸氣,加蓋,下調至小火加熱 6 分鐘。時間到,熄火,不用開蓋,再悶 3 分鐘
  6. 打開鍋蓋,取出 2/3 的鮭魚,用叉子弄碎,備用
  7. 鍋子加入牛奶,用手提攪拌機把食材打成濃湯, 新薯丁有澱粉質,有增稠作用,濃湯不用另外加入玉米粉等澱粉,加熱後就會變得濃稠
  8. 小火加熱濃湯,如想加入其他貝類海產如蛤蜊或沙白,可於此時加入,加蓋 10 分鐘,貝類打開才是煮熟,待濃湯開始微沸,新薯、洋蔥丁、粟米、蘆荀回鍋,煮至沸騰, 加入海鹽調味
  9. 湯碗中放入手撕的 BB 菠菜,淋上熱的巧達濃湯,即可享用

Homemade Chicken Powder 

自製雞粉【真正雞肉做】Homemade Chicken Powder

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