Lightened Seafood Chowder
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Lightened Seafood Chowder
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This lightened seafood chowder is packed with hearty vegetables, fish, and shrimp in a light and fragrant broth made with sweet corn and a little kick of heat.
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Ingredients
- 2 tablespoons butter
- 1 medium onion (diced)
- 2 talks celery (minced)
- 4 large Yukon gold potatoes (diced)
- 1 teaspoon garlic powder
- 1 tablespoon fresh thyme (minced)
- salt and pepper (to taste)
- 2 tablespoons flour
- ½ teaspoon cayenne (optional)
- 4 cups chicken broth (low sodium (or veggie or seafood broth))
- 1 cup milk (any kind)
- ½ cup half and half
- 1 pound firm white fish (cut in chunks, such as cod or halibut)
- 1 pound Shrimp (raw, peeled and deveined)
- 1 cup corn (fresh or frozen)
Instructions
- Melt butter over medium-high heat in a large soup pot. Add onion and cook for 2 minutes before adding in the celery and cooking additional 3-4 minutes or until tender. Sprinkle with a pinch fo salt and pepper.
- Add potatoes to the pot along with garlic powder, thyme cayenne and another pinch salt and pepper. Cook for about two minutes before sprinkling with flour. Stir flour into the vegetables until it almost dissolves, about 2 minutes.
- Pour chicken broth, milk and half and half into the pot and, using a wooden spoon, be sure to stir in any flour that may be sticking to the bottom of the pot. Increase heat to high and bring mixture to a low boil, stirring frequently.
- Add shrimp and fish to the pot along with the corn and bring mixture to a low boil. Reduce to low and let simmer for 30 minutes, stirring occasionally, or until reaches desired thickness. Check for seasoning and adjust accordingly before serving.
Nutrition Information
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Serving
1cup
Calories
268kcal
(13%)
Carbohydrates
25g
(8%)
Protein
26g
(52%)
Fat
7g
(11%)
Saturated Fat
4g
(20%)
Cholesterol
183mg
(61%)
Sodium
960mg
(40%)
Potassium
885mg
(25%)
Fiber
3g
(12%)
Sugar
4g
(8%)
Vitamin A
341IU
(7%)
Vitamin C
30mg
(33%)
Calcium
167mg
(17%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 268 kcal
% Daily Value*
| Serving | 1cup | |
| Calories | 268kcal | 13% |
| Carbohydrates | 25g | 8% |
| Protein | 26g | 52% |
| Fat | 7g | 11% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 183mg | 61% |
| Sodium | 960mg | 40% |
| Potassium | 885mg | 19% |
| Fiber | 3g | 12% |
| Sugar | 4g | 8% |
| Vitamin A | 341IU | 7% |
| Vitamin C | 30mg | 33% |
| Calcium | 167mg | 17% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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