Sue's Salmon Chowder

Leftover salmon fillets provide the perfect inspiration for chowder—warm, rich and hearty. Veggies help add bulk to the chowder, while dill provides the perfect complement to the salmon.

Here‘s my take on a Round 2 salmon dish.

Sue's Salmon Chowder

2 tablespoons butter or healthy buttery spread (such as Smart Balance)
½ cup chopped onions
½ cup chopped celery
½ cup chopped carrots
1 tablespoon flour
2 cans chicken stock
1 small bay leaf
1 large potato (about 2 cups), cut into ½ inch cubes
½ cup frozen whole kernel corn
Salt and pepper to taste
10 oz. cooked salmon, cut into chunks
1/3 cup milk
3-4 tablespoons heavy cream
1/8 teaspoon dried dill

Melt Smart Balance (or butter) in medium-large saucepan. Add vegetables and season with a pinch of salt and pepper; sauté over medium heat until tender—about 8-10 minutes. Add flour, and cook for 1 minute more. Add stock, bay leaf, potatoes and corn. Adjust seasoning, and bring to boil. Lower heat, cover and cook for 20 minutes, until potatoes are tender. Remove from heat; add salmon, milk, heavy cream and dill. Remove bay leaf, check seasoning, and serve with crusty bread.

Garlicky Tuna and Artichoke Hearts

I’m always looking for healthy snacks—something low-calorie, yet tasty. This is my newest favorite:

Garlicky Tuna and Artichoke Hearts

Mix the following together in a bowl:

1 small can of tuna (packed in water), flaked
A liberal drizzle of good extra virgin olive oil
2 chopped artichoke hearts
Fresh-squeezed lemon juice (to taste)
1 very small clove garlic (or to taste), pressed
3-4 chopped kalamata olives
Pinch of kosher salt
Black pepper (to taste)

With delicious, flavorful ingredients like these, who needs mayo?!

Quick, Easy Marinade

I love a good marinade—one that works well with chicken, beef or pork. This recipe combines some of my favorite ingredients and is a quick-fix mixture for an easy weeknight meal.

Grilled Pork Tenderloin with Sue’s Simple Marinade

3 cups soy sauce
½ teaspoon ground ginger
1 teaspoon onion powder
1 teaspoon garlic powder
1/3 cup Worcestershire sauce
½ teaspoon Liquid Smoke
½ teaspoon paprika
½ teaspoon black pepper
2 pork tenderloins




Combine all ingredients. Place pork tenderloins in a plastic bag. Pour marinade over tenderloins, reserving some for basting. Place bag in a dish and allow meat to marinate and temper for one hour on the countertop.

Heat outdoor grill to 350 degrees. Remove tenderloins from marinade, and discard liquid. Grill pork for 15 minutes, basting and turning so that all sides brown. Turn one side of grill off, and move tenderloins from direct heat. Cook and baste for an additional 15 minutes or so, continuing to turn meat as needed, maintaining 350 degree grill temperature. Remove tenderloins from grill and allow to rest for at least 5 minutes before slicing.

*Recipe can easily be halved to accommodate your specific needs. Marinate steak for 1-1 ½ hours, pork tenderloin for 1 hour, and chicken for 1 ½ (+) hours, or all depending upon your personal preference. This is a potent recipe, so don’t over-marinate. Marinating overnight is not recommended.