Wednesday, June 13, 2012

{soups-salads-and-salad-dressings} Low-Fat Shrimp Chowder Recipe

 

Low-Fat Shrimp Chowder Recipe



"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."

This recipe is:

Diabetic Friendly




    Prep: 20 min.
    Cook: 20 min.
    Yield: 8 Servings


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.

Nutritional Analysis: One serving (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: 2-1/2 lean meat, 1 starch, 1 vegetable.


Originally published as Shrimp Chowder in Taste of Home October/November 2003, p23







             Beth Layman  :)


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