Wednesday, August 20, 2008

Rockin' Roasted Shrimp and Asparagus Corn Chowder

Per serving (1 1/2 cups): 182 calories, 1.5g fat, 520mg sodium, 25g carbs, 3.5g fiber, 10g sugars, 18g protein

4 cups fat-free broth
12 ounces raw peeled and deveined shrimp
20 large asparagus spears
2 medium red bell peppers, seeded and chopped
1 medium russet potato, cut into 1/2 cubes
1 cup canned sweet corn kernels
1 cup evaporated fat-free milk
3/4 cup chopped scallions
1 tsp minced garlic
1/2 tsp thyme
1/4 tsp cayenne pepper
salt and pepper

Preheat oven to 425 degrees.

Take asparagus spears in both hands and snap in half. Discard the tough ends. Place asparagus spears and raw shrimp on a baking pan sprayed with nonstick spray. Spritz shrimp and asparagus with a light mist of nostick spray and place pan in the oven for about 6 minutes until shrimp are opaque and cooked through.

Remove shrimp from the pan and set aside. Flip asparagus over and cook for an additional 6 minutes. Remove asparagus from the oven and cut asparagus and shrimp into bite-sized pieces. In a large pot sprayed with nonstick spary, cook bell peppers, scallions, corn and garlic over medium heat for five minutes.

Add broth adn potato and bring to a simmer. Cook for about 15 minutes or until potatoes begin to soften. Add milk, shrimp, asparagus, thyme and cayenne pepper. Stir and continue to cook for 5 minutes. Season to taste with salt and pepper.

Makes 6 servings.

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