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
Makes 6 servings
- 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 until shrimp is no longer opaque.
Remove from heat, and serve.