Hearth-Health Recipe: Corn, Potato, and Shrimp Chowder
Number of servings: 4
| Quantity | Ingredient |
| 2 tsp. | Vegetable oil |
| 1 | Sweet onion, finely chopped |
| 1 clove | Garlic, minced |
| 1 tsp. | Dried dill weed |
| Pepper | |
| 1 | Potato, peeled, cut into ½ inch cubes |
| 1 ½ cups | Corn kernels, fresh or frozen (thawed) |
| 2 cups | Water |
| ¼ cup | All-purpose flour |
| 2 cups | 1% Milk |
| 1 lb | Raw medium size shrimp, shell off |
| 1 tsp. | Lemon zest, grated |
| 3 tbsp. | Lemon juice, fresh squeezed |
Method
- In a large pot, heat oil over medium heat.
- Sautḗ onion, garlic and dill weed for about 5 minutes or until the onions are softened.
- Stir in potatoes, corn and water; bring to a boil over high heat.
- Cover, reduce heat to medium-low and simmer for 5-10 minutes or until the potatoes are almost tender.
- Increase heat to medium.
- Whisk flour into the milk and gradually stir this into the pot. Stir gently.
- Stir in shrimp. Simmer, uncovered and stirring gently but often for about 5 minutes – until the shrimp are firm and pink and the soup has thickened. – do not let this boil.
- Stir in lemon zest and juice.
- Season with pepper, to taste.
Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian).
Do you have a heart-healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com
