Shrimp Chowder

yum!shrimpchowder

Shrimp and Corn Chowder

1 tablespoons unsalted butter

1  lbs medium shrimp, peeled and deveined, reserving shells

¼ c.  chopped white onion

3  teaspoons finely chopped garlic

14.5 oz fat free chicken broth

¼ c. roasted green chilies, diced

1/2  teaspoon ground cumin

3/4  pound new potatoes, diced

15 oz can corn, drained

1  cup fat free half-and-half

Fresh lime juice, to taste, plus wedges for garnish

1/4  cup chopped cilantro

 

Add butter, onion, garlic, broth, green chilies, cumin, potatoes and corn in 5 quart slow cooker. Cook on high 3-4 hours. Add shrimp, half and half; heat through. Add lime juice and cilantro before serving.

Yield: 5 servings. Per serving= 270 Calories; 4g Fat (14.4% calories from fat); 25g Protein; 33g Carbohydrate; 3g Dietary Fiber; 144mg Cholesterol; 540mg Sodium.

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Broccoli Cauliflower Chowder

pretty good way to get some veggies

Broccoli Cauliflower Chowder

1 tsp extra-virgin olive oil

2 TB diced onion

1 large carrot, diced (1/2 cup)

2 stalks celery, diced (1/2 cup)

1 c. shredded potatoes

2 cloves garlic, minced

1/2 teaspoon dry mustard

1/8 teaspoon cayenne pepper

14.5 oz can fat free chicken broth

8 oz frozen cauliflower

1 c. broccoli crowns

10 3/4 oz can reduced fat cheddar cheese soup

1 cup water

1/8 teaspoon salt, or to taste

1/4 tsp black pepper

Heat oil in a large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth, cauliflower and broccoli; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Simmer, covered, until the broccoli and cauliflower is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in soup. cook over medium heat, stirring, until heated through. Season with salt and pepper.

Yield: 5 servings. Per serving= 144 Calories; 6g Fat (30.1% calories from fat); 8g Protein; 21g Carbohydrate; 4g Dietary Fiber; 7mg Cholesterol; 676mg Sodium.

Cheddar Cauliflower Chowder

Like Baked Potato Soup without the carbs!

caulisoup

Cheddar Cauliflower Chowder
14.5 oz can fat free chicken broth
2 c. water
1 c. diced cooked ham
1/2 small onion, chopped OR 1 teaspoon onion powder
½ c. sliced celery
Dash garlic powder
¼ tsp salt
½ tsp pepper
1 head cauliflower, chopped
1 c. skim milk
3-4 dashes hot sauce (or more or less)
1 c. shredded reduced fat cheddar cheese
2 tsp dried chives

Add all broth, water, ham, onion, celery, garlic powder, salt, pepper and cauliflower to large saucepan. Bring to a boil then reduce heat and simmer until cauliflower is tender. Mash cauliflower a little with potato masher. Add milk, hot sauce, cheese and chives. Stir cheese in well and serve.
Yield: 5 servings. Per serving= 155 Calories; 5g Fat (25.3% calories from fat); 19g Protein; 14g Carbohydrate; 4g Dietary Fiber; 21mg Cholesterol; 867mg Sodium.