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.

Diabetic Living Magazine
Source: Diabetic Living Magazine

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Recipe Summary

active:
15 mins
total:
45 mins
Servings:
6
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Ingredients

Ingredient Checklist

Directions

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.

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  • 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; protein 20.8g 42% DV; carbohydrates 28.7g 9% DV; exchange other carbs 2; dietary fiber 3.8g 15% DV; sugars 7.9g; fat 7.1g 11% DV; saturated fat 2.3g 12% DV; cholesterol 86.9mg 29% DV; vitamin a iu 762.8IU 15% DV; vitamin c 22.6mg 38% DV; folate 37.1mcg 9% DV; calcium 127.4mg 13% DV; iron 2.2mg 12% DV; magnesium 56.3mg 20% DV; potassium 752.3mg 21% DV; sodium 599.5mg 24% DV.