Cajun Scallop Chowder
Calories 287 (16% from fat)
Fat 5 gram
Saturated Fat 3 gram
Trans Fat 0 gram
Cholesterol 46 mg.
Sodium 1068 mg.
Carb. 25 gram
Fiber 3 gram
Sugar 10 gram
Sugar Alcohol 0 gram
Protein 36 gram
Ingredients
3 cups of water
2 packages (14 oz. each) mixed frozen vegetables
(We used one 14 oz. package of Birds Eye Broccoli Stir-Fry and one 14 oz. package of Birds Eye Tri-Colored Pepper & Onion Medley.)
2 Tbsp. butter
1 cup onion, chopped
1 clove (1 tsp.) garlic, minced
4 oz. fresh mushrooms, sliced
1 Tbsp. Cajun seasoning
2 Tbsp. all-purpose flour
1 cup fat free milk
1/2 cup fat free half & half
1 pound scallops - rinsed, drained and cut in half
1/2 tsp. salt
1/2 tsp. No Salt Salt Free Alternative
1/8 tsp. black pepper, ground
The original version of this came from allrecipes.com. We reduced the fat and salt while boosting the vegetables for this deliciously tender scallop recipe.
This recipe is higher in sodium. If you're on a low sodium diet, you should consider another option.
1. I purchased frozen scallops, so I had to ensure they were thawed first. Follow the instructions with the scallops to make sure they're ready.
2. Heat a large part over medium-high heat. Pour 3 cups of water into the pot and add the two packages of frozen vegetables.
3. Bring to a boil, stirring occasionally until the vegetables get tender, about 5 minutes. Then drain and set aside.
4. Heat a large pan over medium heat. Add the butter, onion, garlic, mushrooms and cajun seasoning, stirring occasionally until the onion is tender, but not yet browned.
5. Add the flour, milk, half & half and stir until it starts thickening and begins to bubble.
6. Add the thawed scallops, salt, No Salt and pepper. Mix together and continue cooking until the scallops are opaque (white), 5-7 minutes.
7. Fold the vegetables into the mixture and cook until everything is reheated and hot about 2-3 minutes.
8. Serve immediately. We enjoyed it with a loaf of nice country bread.
Yield: 5 Servings
You can freeze individual portions for easy re-heating later.
Microwave on high for approximately 2.5-3 minutes. Keep the container open a little to allow steam to escape.
