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Shrimp Chowder
Shrimp Chowder
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From: Diabetic Living Magazine
A tomato-based broth made with reduced-fat cream cheese and fat-free milk is the backdrop for this delicious fish chowder that's bursting with flounder, shrimp, corn, and potatoes.
- By: Diabetic Living Magazine
Ingredients 6 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
- 8 ounces fresh or frozen flounder fillets (about 2 medium fillets)
- 8 ounces fresh or frozen peeled and deveined medium shrimp
- 1 large onion, chopped ( ¾ cup)
- 2 cloves garlic, minced
- 1 tablespoon canola oil
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 (14 ounce) can vegetable broth or reduced-sodium chicken broth
- 1 cup water
- 12 ounces potatoes, scrubbed and cubed
- 1½ teaspoons Creole seasoning
- ⅛ to ¼ teaspoon crushed red pepper
- 3 ounces reduced-fat cream cheese, softened
- 1 cup fat-free milk
- 1½ cups frozen whole kernel corn
Preparation
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Prep
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Ready In
- Thaw flounder and shrimp, if frozen. Rinse the flounder and the shrimp; pat dry with paper towels. Cut the flounder into bite-size pieces. Set the seafood aside. Cook onion and garlic in hot oil in a large pot over medium heat for 12 to 15 minutes or until onion is tender. Turn down heat as needed to prevent the onion from overbrowning.
- Stir in tomatoes, broth, water, potatoes, Creole seasoning, red pepper, and hot pepper sauce. Bring to boiling; reduce heat. Simmer, covered, for 15 to 20 minutes or until the potatoes are just tender.
- Meanwhile, beat cream cheese in medium bowl with an electric mixer on medium to high speed until smooth. Gradually beat in milk on low speed until mixture is very smooth.
- Add the cream cheese mixture, the flounder, the shrimp, and corn to soup. Return to boiling; reduce heat. Simmer, uncovered, for 3 to 5 minutes or until the shrimp are opaque. To serve, ladle chowder into bowls.
- Serving size: 1⅓ cups
- Per serving: 256 calories; 7 g fat(2 g sat); 4 g fiber; 29 g carbohydrates; 21 g protein; 37 mcg folate; 87 mg cholesterol; 8 g sugars; 763 IU vitamin A; 23 mg vitamin C; 127 mg calcium; 2 mg iron; 599 mg sodium; 752 mg potassium
- Nutrition Bonus: Vitamin C (38% daily value)
- Carbohydrate Servings: 2
- Exchanges: 2½ lean protein, 1½ starch, ½ vegetable
