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. Source: Diabetic Living Magazine

Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

256 calories; 7.1 g total fat; 2.3 g saturated fat; 87 mg cholesterol; 599 mg sodium. 752 mg potassium; 28.7 g carbohydrates; 3.8 g fiber; 8 g sugar; 20.8 g protein; 763 IU vitamin a iu; 23 mg vitamin c; 37 mcg folate; 127 mg calcium; 2 mg iron; 56 mg magnesium;