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


Recipe Summary test

15 mins
45 mins


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

1 1/3 cups
256 calories; protein 20.8g; carbohydrates 28.7g; dietary fiber 3.8g; sugars 7.9g; fat 7.1g; saturated fat 2.3g; cholesterol 86.9mg; vitamin a iu 762.8IU; vitamin c 22.6mg; folate 37.1mcg; calcium 127.4mg; iron 2.2mg; magnesium 56.3mg; potassium 752.3mg; sodium 599.5mg.

2 1/2 lean protein, 1 1/2 starch, 1/2 vegetable