Wednesday, April 8, 2009

Southwest Shrimp and Corn Chowder

Pair quesadillas with a rich and creamy soup for a delicious meal in about fifteen minutes.

6 servings (serving size: about 1 cup)
* 2 tablespoons butter
* 1 cup chopped green onions
* 1/2 cup chopped red bell pepper
* 2 tablespoons finely chopped serrano chile (about 1 small)
* 1 (4.5-ounce) can chopped green chiles, undrained
* 3 tablespoons all-purpose flour
* 1 1/2 cups 2% reduced-fat milk
* 1 1/2 cups fat-free, less-sodium chicken broth
* 1 1/2 cups frozen Southern-style hash brown potatoes, diced, thawed
* 1/2 teaspoon salt
* 1/2 teaspoon ground cumin
* 1 (15.25-ounce) can whole-kernel corn with red and green peppers, drained
* 1 pound peeled and deveined small shrimp
* 2 tablespoons chopped fresh cilantro

1. Melt butter in a large Dutch oven over medium-high heat. Add onions, bell pepper, and serrano chile to pan; sauté 2 minutes or until tender, stirring frequently. Add canned chiles to pan; cook 1 minute. Add flour to pan; cook 1 minute, stirring constantly. Stir in milk and next 5 ingredients (through corn); bring to a boil. Cook 5 minutes or until slightly thick. Stir in shrimp; cook 1 minute or until shrimp are done. Remove from heat; stir in cilantro.

Quesadillas: Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Place 2 (6-inch) flour tortillas in pan. Top each tortilla with 2 1/2 tablespoons preshredded reduced-fat Mexican blend cheese, 1 1/2 tablespoons chopped green onions, and 1 tablespoon chopped pickled jalapeño peppers. Cook 1 minute or just until cheese melts and tortilla is toasted. Arrange 1 (6-inch) flour tortilla over top of each quesadilla. Flip quesadillas; cook 30 seconds. Cut each quesadilla into 6 wedges, and serve with a small bowl of salsa.

Nutritional Information
Calories: 212
Fat: 6.7g (sat 3.4g,mono 1.5g,poly 0.7g)
Protein: 19.3g
Carbohydrate: 18.3g
Fiber: 2.2g
Cholesterol: 130mg
Iron: 2.5mg
Sodium: 702mg
Calcium: 131mg
recipes by:Laura Zapalowski, Cooking Light
Photo: Randy Mayor; Styling: Leigh Ann Ross


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