Shrimp and cauliflower chowder

Shrimp and cauliflower chowder

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Yes, chowder can be healthy. To get the creaminess of chowder, only a ½ cup of half-and-half is used. It’s just enough to enhance the mouthfeel without getting out of control on calories and artery-clogging saturated fat. Pureed cauliflower complements the half-and-half, giving this soup an incredible richness you’ll love. 

Nutrition (per serving)

Calories: 107; total fat: 3g; saturated fat: 2g; protein: 11g; carbohydrates: 9g; sugar: 4g; fiber: 2g; cholesterol: 79mg; sodium: 930mg.

6

Ingredients 

1/2 cup shredded carrot

1 celery stalk, chopped

1 onion, chopped

1/2 head cauliflower, chopped finely

1 bell pepper, chopped (use yellow or the soup will have a green tint!)

4 cups low-sodium seafood stock (or 4 cups low-sodium chicken broth)

1 (8 oz) bottle low-sodium clam juice (I like Crown Prince)

1 bay leaf

2 tsp garlic powder

1 tsp black pepper

1 (10-12 oz) bag of small shrimp, peeled and deveined

1/2 cup half-and-half

How to make it 

Spray a Dutch oven pot (or large pot) with non-stick cooking spray. 

Place first 10 ingredients in a Dutch oven pot (or large pot).

Bring to a boil. Simmer for 30 minutes then remove from heat.

Remove bay leaf.  

Place 1/2 soup in blender . Blend until smooth.

 Return blended portion to pot. Return to low heat.  

Add shrimp and half and half to pot. Stir.

Cook 5 minutes at low or when shrimp is no longer opaque.  

Remove from heat and serve.

Lightened-up recipes

Cook Time: 

45

Prep Time: 

20

Fitness

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August 16, 2017 at 01:14PM