Corn & Shrimp Chowder
When making this, frozen or canned corn are both fine to use. If you like it spicy, add a pinch of chili powder or a dash of chipotle sauce.
2 Tbsp (30 mL) extra-virgin olive oil
2 slices raw turkey bacon, diced
1/2 cup (125 mL) diced carrots
1/2 cup (125 mL) diced celery
1/4 cup (60 mL) diced onion
1 bay leaf
1 sprig fresh thyme
1/4 cup (60 mL) diced red pepper
2 cups (500 mL) corn kernels
3 cups (750 mL) skim milk
1/2 cup (125 mL) raw shrimp (or raw chicken breast, diced)
1 Tbsp (15 mL) fresh dill
Salt and pepper to taste
If you like your chowder thick and creamy, here’s a trick that doesn’t add extra fat: Take a cup (250 mL) of soup (excluding shrimp or chicken), whir it in the blender and add it back to the pot.
- To a medium-sized pot over medium heat, add olive oil, turkey bacon, carrots, celery, onion, bay leaf and thyme. Sauté for five minutes, stirring often.
- Add red pepper and cook for two more minutes.
- Add corn and milk, turn up heat and bring to a boil.
- When soup boils, add shrimp (or chicken), reduce heat to a simmer and cook two more minutes until shrimp is cooked through and pink (if using chicken, cook until no longer pink).
- Add dill and season to taste.
Serves four.
Per serving: 256 calories, 14 g protein, 10 g fat (2 g saturated fat), 31 g carbohydrates, 3 g fibre, 34 mg cholesterol, 255 mg sodium
Best Health Magazine, November/December 2010; Photo by Jodi Pudge
