Shrimp & Vegetable Chowder
This satisfying and delicious chowder is filled with chopped shrimp and a host of vegetables--including the unusual addition of diced sweet potatoes.
  • 1 tablespoon olive oil
  • 1/2 cup chopped onion
  • 2 tablespoons flour
  • 1-1/4 cups canned chicken broth diluted with 1-1/4 cups water, or 2-1/2 cups homemade chicken broth
  • 1/2 pound sweet potatoes, peeled and diced
  • 1 cup small broccoli florets
  • 1 large red bell pepper, diced
  • 1 teaspoon thyme
  • 1/4 teaspoon black pepper
  • 1/2 pound shrimp--shelled, deveined, and coarsely chopped
  • 1 cup low-fat (1%) milk
  • 2 teaspoons fresh lemon juice
  • 1/8 teaspoon cayenne pepper

1. In medium saucepan, heat oil over medium-high heat. Add onion and cook, stirring, until softened, 1 to 2 minutes. Add flour and cook, stirring, until flour is no longer visible, about 30 seconds.

2. Add diluted broth and sweet potatoes, cover and bring to a boil over high heat. Reduce heat to low and simmer until sweet potatoes are just tender, about 3 minutes.

3. With slotted spoon, transfer about half the sweet potatoes to shallow bowl and lightly mash with a fork. Return mashed potatoes to pan.

4. Add broccoli, bell pepper, thyme and black pepper, and return mixture to a boil over medium-high heat. Add shrimp and milk, and cook, stirring gently, until shrimp are just cooked through, 1 to 2 minutes.

5. Remove from heat and stir in lemon juice and cayenne. Serve immediately.

Nutritional Information
Per serving: 177 calories, 5.9g total fat, 1.3g saturated fat, 3.2g monounsaturated fat, 0.9g polyunsaturated fat, 3g dietary fiber, 12g protein, 20g carbohydrate, 71mg cholesterol, 430mg sodium.
Good source of: beta-carotene, selenium, vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

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