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.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 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

  • Prep

  • Ready In

  1. 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.
  2. 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.
  3. 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.
  4. 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 information

  • 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

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