Low-Fat Shrimp Chowder
TOTAL TIME: Prep: 20 min. Cook: 20 min.
YIELD: 8 servings.
"This zippy chowder is chock-full of shrimp and vegetables, so it satisfies hearty appetites, but the skim milk and reduced-sodium broth help keep fat and calories to a minimum," writes Michelle Conley of Evanston, Wyoming. "It tastes even better the next day, after the flavors have melded overnight."
Ingredients
-
1 pound red potatoes, peeled and cubed
-
2-1/2 cups reduced-sodium chicken broth
-
3 celery ribs, chopped
-
8 green onions, chopped
-
1/2 cup chopped sweet red pepper
-
1-1/2 cups fat-free milk
-
1/4 cup all-purpose flour
-
1/2 cup fat-free evaporated milk
-
1-1/2 pounds uncooked medium shrimp, peeled and deveined
-
2 tablespoons minced fresh parsley
-
1/2 teaspoon paprika
-
1/2 teaspoon Worcestershire sauce
-
1/8 teaspoon cayenne pepper
-
1/8 teaspoon pepper
Directions
-
1.
In a large saucepan, bring the potatoes, broth, celery, onions and red pepper to a boil. Reduce heat; cover and simmer for 13-15 minutes or until vegetables are tender. Stir in milk. Gently mash vegetables with a potato masher, leaving some chunks of potatoes.
-
2.
Combine flour and evaporated milk until smooth; gradually stir into potato mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in the remaining ingredients. Return to a boil. Cook and stir for 2-3 minutes or until shrimp turn pink.
Nutrition Facts
1 cup: 192 calories, 2g fat (0 saturated fat), 130mg cholesterol, 334mg sodium, 21g carbohydrate (0 sugars, 2g fiber), 23g protein. Diabetic Exchanges: 2 lean meat, 1 starch.
© 2024 RDA Enthusiast Brands, LLC