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.
Sweet Potato & Spicy Corn Chowder with Shrimp
1 Tbs. 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 tsp. salt
1/8 tsp. black pepper
2 cups low-sodium chicken stock (gluten free)
2 cups peeled and cubed sweet potato
1½ tsp. cornstarch
1½ cups half-and-half, divided
FOR THE SHRIMP:
18 medium-large shrimp, fresh (thawed if frozen), peeled and deveined
¼ tsp. smoked paprika
¼ tsp. brown sugar
¼ tsp. black pepper
½ Tbs. olive oil
- 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.
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