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Low-Fat Shrimp Chowder

 Low-Fat Shrimp Chowder
"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."
8 ServingsPrep: 20 min. Cook: 20 min.

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

  • 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.
  • 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.
  • Yield: 8 servings.

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Low-Fat Shrimp Chowder (continued)

Nutritional Facts: 1 cup equals 192 calories, 2 g fat (trace saturated fat), 130 mg cholesterol, 334 mg sodium, 21 g carbohydrate, 2 g fiber, 23 g protein. Diabetic Exchanges: 2 lean meat, 1 starch.
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