Cajun Shrimp-and-Corn Bisque

Cajun Shrimp-and-Corn Bisque

4 cups fat-free milk
2 cups diced peeled baking potato
1 teaspoon Cajun seasoning for seafood (such as Chef Paul Prudhomme's Seafood Magic)
1/4 teaspoon salt
1/4 teaspoon pepper
2 (14 3/4-ounce) cans no-salt-added cream-style corn
1 pound large shrimp, peeled and deveined

Combine the first five ingredients in a Dutch oven, and bring to a boil. Reduce heat, and simmer the milk mixture for 10 minutes, stirring occasionally. Stir in the corn, and bring to a boil. Add the shrimp, and cook for 2 minutes or until shrimp are done.

Yield: 4 servings (serving size: 2 cups)

CALORIES 394 (6% from fat); FAT 2.8g (sat 0.7g,mono 0.6g,poly 1.1g); PROTEIN 30.5g; CHOLESTEROL 134mg; CALCIUM 359mg; SODIUM 525mg; FIBER 2.8g; IRON 3.2mg; CARBOHYDRATE 64.5g

New England Clam Chowder

New England Clam Chowder

4 (6 1/2-ounce) cans chopped clams, undrained
2 (8-ounce) bottles clam juice
4 bacon slices
1 cup chopped onion
1 cup chopped celery
1 garlic clove, minced
3 cups cubed red potato
1 1/2 teaspoons chopped fresh thyme
1/4 teaspoon black pepper
3 parsley sprigs
1 bay leaf
2 cups 2% reduced-fat milk
1/4 cup all-purpose flour
1/2 cup half-and-half
Thyme sprigs (optional)

Drain clams through a colander into a bowl, reserving liquid and clams. Combine clam liquid and clam juice.
Cook bacon in a Dutch oven over medium-high heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings in pan. Crumble bacon; set aside. Add onion, celery, and garlic to pan; sauté 8 minutes or until tender. Add clam juice mixture, potato, and next 4 ingredients (through bay leaf); bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potato is tender.
Combine milk and flour, stirring with a whisk until smooth; add to pan. Stir in clams and half-and-half. Cook 5 minutes. Discard bay leaf. Serve with bacon. Garnish with thyme sprigs, if desired.

Yield: 8 servings (serving size: 1 1/4 cups chowder and 1 1/2 teaspoons bacon)

CALORIES 194 (25% from fat); FAT 5.4g (sat 2.7g,mono 1.9g,poly 0.4g); PROTEIN 12.3g; CHOLESTEROL 32mg; CALCIUM 111mg; SODIUM 639mg; FIBER 1.4g; IRON 2.2mg; CARBOHYDRATE 23.7g

Cooking Light, NOVEMBER 2007