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Low Carb Salmon Nuggets & Cauliflower Chowder

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Recipe 1

Crispy Salmon Nuggets

Prep 5min
Cook 35min
Total 40min
230cal

Ingredients

Ingredients for 4 servings

  • Chowder
    • 2 tablespoons olive oil
    • 1 medium white onion, diced
    • 4 garlic cloves, minced
    • pinch of sea salt
    • 1 tablespoon The Fit Cook Everyday seasoning
    • 1 tablespoon The Fit Cook Land seasoning
    • 3 tablespoons oat flour or arrowroot
    • 4 cups low sodium chicken broth
    • 1 cup unsweetened almond milk
    • 2 bay leaves
    • 1 1/2 lb cauliflower florets, fresh or frozen
    • 2 tablespoons (vegan) butter
  • Garnish
    • chives

Steps

Step 1

Set a dutch oven (or heavy bottomed pot with a lid) on medium heat.  Once hot, add oil, onion and garlic and cook for 2 – 3 minutes until fragrant and the onion begins to brown.  Add the The Fit Cook seasonings and the flour to create a thick paste and cook for 1 – 2 minutes.

Step 2

Pour in the broth and almond milk and the cauliflower florets. Bring to a boil, add the bay leaves, then reduce to a gentle boil. Cover and cook for 25 minutes.

Step 3

Remove the bay leaves and use an immersion blender to blend the cauliflower inside of the pot to make a smooth, creamy chowder. Alternatively, you can add parts of it to a blender and repeat until it’s silky smooth.

Step 4

Place it back on LOW heat, add the butter and stir it into the chowder. Cover and cook for and additional 5 – 7 minutes.

Step 5

Garnish and enjoy!

Calories230cal
Protein9g
Fats15g
Carbs19g
Sodium750mg
Fiber4g
Sugar5g
Recipe 2

Salmon Nuggets

Prep 5min
Cook 10min
Total 15min
210cal

Ingredients

Ingredients for 4 servings

  • spray avocado (or olive) oil
  • 20oz center-cut salmon, skinned and chopped into 2-inch pieces
  • pinch of sea salt & cracked pepper
  • 1 teaspoon coconut sugar
  • 2 teaspoons smoked paprika

Steps

Step 1

Lightly spray the raw nuggets with oil then rub the seasoning all over the pieces.

Step 2

Set a nonstick skillet on medium high heat and once hot, lightly spray with oil. Add the nuggets and sear on all sides for 1 – 2 minutes each side. Use tongs to pick up the nuggets and be gentle as seafood tends to easily flake.

Step 3

Enjoy with the cauliflower chowder OR as part of another meal prep!

Calories210cal
Protein28g
Fats9g
Carbs2g
Sodium630mg
Sugar1g
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Details

Prep 10min
Cook 45min
Total 55min
Total Calories: 440cal
Total Carbs: 21g
Total Fats: 24g
Total Protein: 37g
Total Sodium: 1380mg
Total Fiber: 4g
Total Sugar: 6g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!