A comforting and creamy chowder that features sweet potatoes and corn, two foods that, if consumed often, are linked to lower rates of heart disease and obesity. Sweet potatoes, especially, are a great source of potassium, which can blunt the impact of high sodium intakes to maintain a healthful blood pressure.
Ingredients
- 1 tablespoon extra-virgin olive oil
- ½ cup celery, diced
- 1½ cups finely chopped red bell pepper
- 1 small yellow onion, diced
- 2 cloves garlic, minced
- 4 cups fresh or frozen corn, thawed
- 1 chipotle pepper, seeded and minced from a can of chipotles in adobo
- ½ jalapeno, seeded and minced optional
- ¼ teaspoon salt
- 1/8 teaspoon black pepper
- 2 cups low-sodium chicken stock gluten free
- 2 cups peeled and cubed sweet potato
- 1½ teaspoons cornstarch
- 1½ cups half-and-half, divided
- FOR THE SHRIMP:
- 18 medium-large shrimp, fresh (thawed if frozen), peeled and deveined
- ¼ teaspoon smoked paprika
- 1/4 teaspoon brown sugar
- ¼ teaspoon black pepper
- ½ tablespoon olive oil
Instructions
- In a Dutch oven or large stockpot, heat 1 tablespoon olive oil over medium-low heat. Add celery, bell pepper, onion, garlic, corn, chipotle and jalapeño; sauté for about 10 minutes, stirring often.
- Stir in salt, pepper and stock, stirring well. Increase heat to medium and bring to a low boil. Once boiling, reduce heat and add sweet potatoes. Simmer over low for 8–10 minutes or until potatoes are tender.
- Meanwhile, in a medium bowl, toss shrimp with smoked paprika, brown sugar, black pepper and ½ tablespoon olive oil. In a nonstick skillet over medium-high heat, cook shrimp 2–3 minutes per side or until cooked through. Set aside.
- Pour half of the soup in a blender or food processor; purée. Combine puréed soup with the remaining soup and stir well. Gently reheat. In a small bowl, make a slurry with the cornstarch and ¼ cup of the half-and-half. Add to soup and stir well. Stir in the remaining 1¼ cups half-and-half. Stir over medium heat until the soup becomes slightly thickened. Serve immediately and garnish each serving with the cooked shrimp.
Notes
PER SERVING (1 cup): 278 cal, 10g fat (4g mono, 1g poly, 5g sat), 48mg chol, 234mg sodium, 38g carb (5g fiber, 7g sugars), 12g protein
