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Skinny Shrimp and Cauliflower Chowder

 

This chowder boast a secret ingredient to drastically lower the carbohydrate count – cauliflower. Promise you cannot tell the difference.

Cauliflower chowder? Oh yes! Many of you know, I cauliflower and I are dating. Kale and I never got alone, so it is nice to welcome cauliflower into my world.

We have plenty of cauliflower recipes floating around the web, pinterest, and various food blogs, but I was challenged to create a seafood dish with cauliflower.

While a chowder seems like a thick, fall soup, I wanted to lighten up the dish and create a more ‘spring’ soup. Cauliflower makes a great replacement for potatoes and well…..enter my Shrimp and Cauliflower Chowder.

Traditionally, chowder calls for these eye brow raisers:

  • Potatoes. Potatoes are great. However, not so good for my diabetic population.
  • Corn. Same as potatoes. These don’t bother me personally, but my goal is to lower the carb count of recipes for my diabetic and weight management patients.
  • Heavy cream. Adds lots of calories and fat to our recipe.

Here are some ‘skinny’ changes I made:

  • Vegetables. I looked to increase the vegetables in this dish by adding carrot and onion.
  • Cauliflower. This vegetable replaced the potato and corn.
  • Half and half. I used this to replace the heavy cream.

As always, this chowder is husband and kid-approved!

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Skinny Shrimp and Cauliflower Chowder
Author: Shelly Marie Redmond, MS, RD, LDN
Prep time:
Cook time:
Total time:
Serves: 6
This chowder boast a secret ingredient to drastically lower the carbohydrate count – cauliflower. Promise you cannot tell the difference.
Ingredients
  • 1/2 cup shredded carrot
  • 1 celery stalk, chopped
  • 1 onion, chopped
  • 1/2 head cauliflower, chopped
  • 1 bell pepper, chopped
  • 4 cups low-sodium seafood stock or 4 cups low-sodium chicken stock
  • 1 8 ounce bottle clam juice (I use Crown Prince – it is lower in sodium)
  • 1 bay leaf
  • 2 teaspoons garlic powder
  • 1 teaspoon black pepper
  • 1 10-12 ounce bag of small shrimp, peeled and deveined
  • 1/2 cup half and half
Instructions
  1. Spray dutch oven pot (or large pot) with non-stick cooking spray.
  2. Place first 10 ingredients in a dutch oven pot (or large pot).
  3. Bring to a boil. Simmer for 30 minutes. Remove from heat.
  4. Remove bay leaf.
  5. Place 1/2 soup in blender. Blend until smooth.
  6. Return blended portion to pot. Return to low heat.
  7. Add shrimp and half and half to pot. Stir.
  8. Cook 5 minutes at low OR when shrimp is no longer opaque.
  9. Remove from heat and serve!