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Summer Corn Chowder – Dairy Free and Gluten-Free

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 400
Protein 33g
Fat 12g
Carbs 42g
Total Time 30 minutes

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Summer Corn Chowder – Dairy Free and Gluten-Free

Ingredients

Summer Corn Chowder - Dairy Free and Gluten-Free
Ingredients for 4 hearty servings

  • 2 tablespoons olive oil
  • 1/2 large (white) onion, chopped
  • 2 celery stalks, chopped
  • 1 green bell pepper, chopped
  • 2 tablespoons garlic, minced
  • 1lb red or creamer potato, chopped
  • 2 teaspoons dried thyme
  • 1 teaspoon dried sage
  • 4 cups low sodium chicken broth
  • 1 bay leaf
  • 1 1/2 lb shrimp, peeled and deveined
  • 1 tablespoon The Fit Cook Cajun seasoning (or low sodium cajun blend)
  • 2 corn on the cob (or 1 1/2 cups frozen corn)
  • spray avocado oil
  • 1 1/2 cups Almond Breeze extra creamy almondmilk (or more if desired)
  • sea salt & pepper to taste
Steps
  1. Set a dutch oven or heavy pot on medium heat.  Once hot, add oil, celery, onion and bell pepper.  Saute for 3 minutes then add the garlic and cook together for 1 additional minute.  Add the potatoes, seasonings and a pinch of sea salt & pepper, then cook together for 2 minutes.  Then pour in chicken broth, add 1 bay leaf, and cover and simmer for 15 minutes.
  2. Season shrimp in a bowl with cajun seasoning.
  3. Set a large pan or griddle on high heat and spray with oil once hot.  Add the shrimp on one side and corn on the other side.  Note: if you cannot cook both at the same time, BEGIN with cooking the corn, remove, then cook the shrimp. If using frozen corn, skip cooking the corn and just add it later.  Cook both for 6 – 8 minutes, continuously tossing (and turning) so the food does not burn.  You may need to allow the corn an extra minute or 2 to cook – that’s normal.  Set aside and it is fine with some of the food is not fully cooked since it will be added to hot chowder to finish cooking.  Use a knife to cut the kernels from the cob.
  4. Remove the bay leaf, then use a slotted spoon or spider to remove about half of the potatoes/veggies and place aside in a bowl (we will add this back). Smooth out the remaining broth!  You can either use an immersion blender OR let the ingredients cool enough that you can add them to a blender to blend until smooth.  If using a blender, add the contents back to the pot along with the reserved potatoes.
  5. Add Almond Breeze extra creamy almondmilk to the soup and stir together.   Add the corn and shrimp to the soup, season to taste with sea salt & cracked pepper, then bring to a gentle simmer for 5 – 7 minutes.  Let the soup slightly cool to thicken, about 8 – 10 minutes.
    Summer Corn Chowder - Dairy Free and Gluten-Free
  6. Enjoy!
    Summer Corn Chowder - Dairy Free and Gluten-Free

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Calories
400
Protein
33g
Fat
12g
Carbs
42g
Sodium
1290mg
Fiber
6g
Sugar
6g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.