Shrimp and Fish Chowder - 31g Carbs, 1g Fiber
From: Canadian Living Magazine: December 2011
This chowder is inspired by pot pie, but instead of baking the
pastry-topped casserole, the pastry and filling are made separately
and assembled at the last minute. If you're in a rush, you can
serve the chowder with crusty rolls instead.
Preparation time: 15 minutes
Total time: 30 minutes
Servings: 4
1/2 pkg (450 g pkg) frozen rolled butter puff pastry, thawed
1 egg, beaten
2 Tbsp (30 mL) butter
1 leek, (white and light green parts only), thinly sliced
2 Tbsp (30 mL) all-purpose flour
1 cup (250 mL) sodium-reduced chicken broth
1/2 cup (125 mL) clam juice
1/2 cup (125 mL) 10% cream
1 lb (454 g) frozen large shrimp, thawed, peeled and deveined
2/3 lb (302 g) cod fillets or white fish fillets, cut in 1-inch (2.5 cm) pieces
1 Tbsp (15 mL) chopped fresh tarragon
1/2 tsp (2 mL) grated lemon zest
2 Tbsp (30 mL) lemon juice
1/4 tsp (1 mL) pepper
Cut pastry into quarters; cut each in half to form 8 triangles. Place
on parchment paper–lined baking sheet; brush with egg. Bake in 400 degrees
F (200 degrees C) oven until puffed and golden, 18 to 20 minutes.
Meanwhile, in large saucepan, melt butter over medium heat; cook leek,
stirring occasionally, until softened, about 4 minutes.
Add flour; cook, stirring, for 1 minute. Stir in broth, clam juice and
cream; cook, stirring, until slightly thickened, 2 to 3 minutes.
Stir in shrimp, fish, tarragon, lemon zest, lemon juice and pepper; cook
over medium-high heat until shrimp are pink and fish is opaque, 5 to
6 minutes. Divide among soup bowls. Serve with puff pastry.
Servings: 4
Nutrition per Serving:
561 Calories, 31g Total Fat, 9g Sat. Fat, 234mg Cholesterol,
39g Protein, 31g Carbs, 1g Fiber, 574mg Sodium, 645mg Potassium
% RDI:
Calcium: 11 %
Iron: 31 %
Vitamin A: 14 %
Vitamin C: 13 %
Folate: 27 %
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