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Sarita’s Sensations: Cajun Shrimp and Potato Chowder

September 23, 2009

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To honor Hispanic Heritage Month, and to help promote the healthy Latino diet pattern, the Latino Nutrition Coalition has created Latino Nutrition Month, which will coincide with this historic month of celebration, from September 15th to October 15th.

Hunger is the physiological need for food. There are numerous physical cues that inform our bodies of the need for food, such as a growling stomach or a drop in blood glucose levels. Appetite is the psychological desire to eat, and it is associated with social situations, sensory experiences or emotional cues. The other side of hunger and appetite is satiety, which is the physiological and psychological experience of “fullness” that comes after eating and/or drinking.

Understanding these terms, and the ability to interpret your body’s signals may help with weight management. The next time you go to put food in your mouth, ask yourself a question. Are you REALLY hungry? Does your body really need that snack, or are you just bored? The real issue is managing your own behavior. This recipe below will leave you feeling full and satisfied for sure.

Cajun Shrimp and Potato Chowder

*Serves 6*

Ingredients

  • 1 teaspoon olive oil
  • 1/2 cup chopped onion
  • 1/2 cup chopped red bell pepper
  • 1 1/2 pounds cubed red potatoes
  • 2 cups reduced sodium chicken broth
  • 1 teaspoon garlic powder
  • 3/4 teaspoon dry mustard
  • 1/2 teaspoon each: paprika and salt
  • 1 pound medium shrimp
  • 2 cups 2% milk
  • 2 tablespoons flour
  • 1 1/2 cups chopped fresh spinach

Preparation

  1. Heat oil in a Dutch oven over medium-high heat. Add onion and bell pepper, sauté 5 minutes. Add potato, chicken broth and seasonings; bring to a boil. Reduce heat and simmer, covered, for 20 minutes or until potatoes are tender.
  2. Gradually add milk to flour, whisking until smooth. Add to soup, stirring well. Cook 10 minutes over medium low heat or until thickened. Add shrimp and spinach and cook for several minutes more until spinach is wilted.

Nutritional Analysis

  • Cal: 198, Fat: 7g, Carbohydrates: 47g, Protein: 18g

Recipe courtesy of United States Potato Board

Find more recipes on Sarita’s Sensations

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One Comment leave one →
  1. September 24, 2009 6:19 am

    Thanks for providing the nutrient analysis. Very helpful.
    -Steve

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