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  • Home
    • Disclosure Policy
    • About Me
  • What's New! (Blog)
  • Low-Carb Lifestyle!
    • Trim Healthy Mama-inspired Grocery Lists
    • THM-style Beverages >
      • Mock Starbucks Mocha Frappuccinos
    • Family Favorite Recipes (Not Low Carb) >
      • Snacks >
        • Delicious Homemade Gooey Granola Bars!
        • Healthy Peanut Buttery Treats
      • Soups and Stews >
        • Jamaican Seafood Chowder
        • Chicken and Gnocchi Soup
      • Salads >
        • Red Cabbage Coleslaw
      • Main Dishes >
        • Beef >
          • Beef Stroganoff
        • Chicken >
          • Chicken Fiesta
          • Chicken Nachos
          • Marinated Zucchini and Chicken Sandwiches
          • Chicken or Turkey Enchiladas
          • Hungarian Chicken Paprikash
          • Green Chili Chicken Lasagna
        • Lamb >
          • Slow-Roasted Lamb Shoulder
        • Seafood >
          • Chilled Quinoa and Salmon Salad (E)
          • Shrimp and Zucchini Tostadas
        • Pasta Recipes >
          • Baked Lemon Pasta
          • Paccheri (Pasta) with Cauliflower and Tomatoes
      • Desserts >
        • Cookies >
          • Free Christmas Cookie cookbook download!
          • Healthier Gingerbread Man Cookies
          • Healthier Holiday Cut-Out Cookes
          • Maple Leaf Cookies - YUMMM!
        • Donuts
        • Frozen Desserts >
          • Lemonade Ice Cream Pie
    • Recommended Ingredients and Foods >
      • Inspiration Mixes - Gluten/Dairy/Caseine/Wheat Free and delicious!
      • Organic Maple Syrup
  • Homeschooling
    • Homeschool Curriculum & Product Reviews >
      • Homeschool Curriculum Reviews >
        • Art >
          • ARTistic Pursuits
          • Simply Draw!
        • Grammar >
          • All About Homophones - (Marie Rippel)
          • Time 4 Learning
          • Daily Grams
        • Handwriting >
          • Cursive Handwriting - New American Cursive
        • History >
          • The Mystery of History >
            • MOH vol. 3 Audio MP3's
          • Tapestry of Grace History
          • U.S. History >
            • America, The Last Best Hope (William Bennett)
          • Winter Promise
        • Latin >
          • Latina Christiana, by Memoria Press
          • Visual Latin
        • Literature-based Unit Studies >
          • Beyond Five in a Row
          • Further Up and Further In by Diane Pendergraft
        • Logic and Reasoning >
          • Building Thinking Skills (Critical Thinking Skills Co.)
        • Math >
          • Math Mammoth
          • Math Tutor DVD.com
          • MathRider: Horselovers' Math Facts Software Game!
        • Music and Composers
        • Online Educational Courses >
          • Aleks Online Courses
        • Science >
          • Apologia Science >
            • Apologia Science's Notebooking Journals
            • Zoology 1 - Flying Creatures of the Fifth Day
          • Science Weekly newsletters
        • Spelling >
          • Phonetic Zoo (by IEW)
        • Writing >
          • The Write Foundation: Level 2 - Paragraphs
          • WriteShop's StoryBuilders
      • Homeschool Product Reviews >
        • eBooks >
          • College Success Begins at Home (TOS eBook)
          • Dreams and Designs—Homemade Supplies to Complement Your Homeschool
          • Help, Lord, I'm Getting Ready to Start Homeschooling My High Schooler!
          • The 2010 Schoolhouse Planner
        • Online Educational Website Memberships >
          • KB Teacher
        • Science >
          • Polymer Crystals
    • Driver's Education for Homeschoolers
    • Foreign Language >
      • Latin >
        • Christmas Songs in Latin
        • Latina Christiana (Level 1) >
          • Latina Christiana Level 1 Lesson Links >
            • Charts and Helps
            • Year One Sayings
            • LC1 Intro and Lesson 1
      • Latina Christiana (Level II) >
        • Latina Christiana Level 2
        • LC2 Intro and Lesson 1
    • Forms and Charts >
      • "Week At A Glance" Planner
      • 2012-2013 Homeschool Attendance Form
      • 2012-2013 Homeschool Attendance Form
    • Free Audio Books to Download
    • Free Homeschool I.D. Cards!
    • Government and Civics
    • Handwriting
    • History: Classical / Chronological >
      • The Mystery of History, by Linda Lacour Hobar
      • The Middle Ages (MOH vol. 2)
      • Ancient History (MOH vol. 1) >
        • Ancient Rome >
          • Roman Architecture
          • Roman Houses
          • Roman Town (software game by Dig-It)
          • Roman Trade and Commerce
    • Language Arts
    • Science
  • Free Printables
    • Holidays >
      • Christmas
  • Book/DVD/Audio Reviews
    • Children's Movie/DVD Reviews
    • Other Product/Company Reviews
  • Home & Family
    • Frugal Living
    • Gardening and Herbs
    • Marriage - God's Way
    • Life at Home
    • Godly Kids & Teens >
      • Godly Womanhood
      • Sharing God With Your Children
      • Training Our Daughters to be Keepers at Home >
        • Keepers At Home - "Beginning of Club Year" Helps
        • Keepers At Home - "End of Club Year" Helps
        • KAH Skills >
          • Bible Memory >
            • Memorizing New Testament Books and Their Meanings
            • Proverbs 31:10-31
          • Cake Decorating
          • Card Making >
            • Stitched Cards
          • Computers
          • Character Studies >
            • Contentment and "I'm Bored" phrases
            • Willingness
          • Decoupage
          • Hospitality
          • Library Skills and Literature Pins
          • Sewing >
            • Beauty and the Pig - Goldie Doll
            • Edwardian-Style Aprons
            • Paper Piecing
      • Children >
        • Bible Study Bookmarks
        • The Church History ABCs (for kids!!!)
        • The Lord's Prayer - copywork
        • Some Thoughts...Family Bible Time
        • Running Away...with permission
      • Young Adults (Teens) >
        • Stepping Heavenward, by Elizabeth Prentiss
        • Deeper Roots: Discovering Our Amazing God
  • Frugal Family Trips to Washington, D.C.
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Caribbean Seafood Chowder (Trim Healthy-style) recipe

9/21/2013

0 Comments

 
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This page may contain affiliate links.

    I love serving my family a hot bowl of steaming soup or chowder in the cooler months! 

    We've enJOYed a recipe similar to this for years and years...I don't have any idea where I found the original recipe, it's been so long since I began making seafood chowder. 

    And you know how "mommy brain" is.  One day, you remember something, and the next day, ya' don't. 

    But I do remember that this is a perfect blend of seafood and spices with a gentle "kick" to it, and it's very quick and easy to make on a busy night.  Within about 25 minutes, this recipe will be ready to serve to your family!

    The problem?  Since we began the Trim Healthy Mama lifestyle method of eating, the original recipe was a no-no.  Here's why:  it combined too many fats with too many carbs.  Whole milk, sour cream, "red beans and rice" boxed mix - these ingredients just weren't going to work for us now.

    Since it's the first day of autumn, I thought I'd celebrate by offering my family a new-and-improved version of Caribbean Seafood Chowder, Trim Healthy Mama-style! 

    This is an "E" (Energizing) recipe for those of you following along with Trim Healthy Mama.  You'll see that this recipe still includes carbs, because THM is NOT a no-carb diet.  Notice, though, that they are a healthier version of carbs.

Yield:  2 quarts (serves 6).  This recipe is easy to double or triple for larger families or to freeze for later use.

  • 1 cup quinoa (uncooked)
  • 1/4 tsp. coconut oil
  • 2 cups water or chicken broth
  • 1-1/2 cups "30-calorie" unsweetened almond milk
  • 1 cup nonfat plain Greek yogurt (carb count should be around 9 grams carbs per serving)
  • 4 oz. canned shrimp, drained
  • 6 oz. canned crabmeat, drained
  • 6.5 oz. canned minced clams, drained
  • 15.25 oz. can kidney beans
  • 3 oz. (3/4 cup) shredded light Mozzarella cheese
  • 1 Tbsp. or more Caribbean jerk seasoning (or Jamaican jerk seasoning)
  • 4 oz. canned diced mild green chilies
  • 1 Tbsp. lime juice
  • chopped parsley (1 Tbsp. fresh or 1 tsp. dried)
  
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Rinse your quinoa well - or you'll be sorry!



    Measure 1 cup uncooked quinoa into a fine mesh strainer.  Rinse quinoa thoroughly for at least 2 minutes in cool water, rubbing and swishing the quinoa with your hand while rinsing.  Drain.  Rinsing the quinoa well helps remove quinoa's natural saponin coating which makes the grain taste soapy or bitter.

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For cooking, baking, and sauteing, I prefer to use the less expensive LouAna Pure Coconut Oil, but you may use more expensive "raw" brands if you'd like.
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Make certain to only use a very tiny amount of oil, since this is an "E" recipe.
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Sauté drained quinoa over medium-high heat.
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Add 2 cups water or broth to pan.

    In a 2-quart saucepan, melt coconut oil over medium-high heat.  Add drained quinoa; cook, stirring, for 1-2 minutes, until the excess water evaporates and the quinoa is fragrant but not yet browning or sticking to the bottom of the pan.
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    Add 2 cups water or broth to quinoa, and 1/4 tsp. salt (if desired) and bring to a rolling boil. 

    (I really like adding about 1 Tbsp. organic "Better Than Bouillon" chicken broth I purchase from Costco or Amazon.com.  It adds a nice chicken broth-y flavor without adding in a lot of fat or extra chemicals.  If you add "Better Than Bouillon" to the 2 cups water, you probably won't need to add any salt - but it's up to you how salty you like your chowders.)

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    Lower the heat (I lower mine to 2 on my stovetop dial) and cook, covered, for 15 minutes. Basically, lower the heat to how you would normally cook rice and other grains.  For some stovetops, you'll reduce the heat to LOW.
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    Meanwhile, in a 4-quart saucepot, whisk together almond milk and Greek yogurt until well blended. 
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Picture
    Gently fold in drained shrimp, crabmeat, clams, cheese, kidney beans, and seasoning.  Heat on medium until cheese begins to melt, but do not boil. 

    When quinoa has completed its cooking, remove from heat and let stand for 5 minutes, covered.  Then, remove the lid and fluff the quinoa gently with a fork. 
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Picture

    Add cooked quinoa to chowder.  Stir in chilies and lime juice.  Garnish with fresh or dried parsley, and serve immediately.

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Here's the recipe, all together:

Caribbean Seafood Chowder (E)

  • 1 cup quinoa (uncooked)
  • 1/4 tsp. coconut oil
  • 2 cups water or chicken broth
  • 1-1/2 cups "30-calorie" unsweetened almond milk
  • 1 cup nonfat plain Greek yogurt (carb count should be around 9 grams carbs per serving)
  • 4 oz. canned shrimp, drained
  • 6 oz. canned crabmeat, drained
  • 6.5 oz. canned minced clams, drained
  • 15.25 oz. can kidney beans
  • 3 oz. (3/4 cup) shredded light Mozzarella cheese
  • 1 Tbsp. or more Caribbean jerk seasoning (or Jamaican jerk seasoning)
  • 4 oz. canned diced mild green chilies
  • 1 Tbsp. lime juice
  • chopped parsley (1 Tbsp. fresh or 1 tsp. dried)
A unique, spicy chowder with a kick... mild or hot,
as you like it!
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    Measure 1 cup uncooked quinoa into a fine mesh strainer.  Rinse quinoa thoroughly for at least 2 minutes in cool water, rubbing and swishing the quinoa with your hand while rinsing.  Drain.  Rinsing the quinoa well helps remove quinoa's natural saponin coating which makes the grain taste soapy or bitter.

    In a 2-quart saucepan, melt coconut oil over medium-high heat.  Add drained quinoa; cook, stirring, for 1-2 minutes, until the excess water evaporates and the quinoa is fragrant but not yet browning or sticking to the bottom of the pan.

    Add 2 cups water or broth to quinoa, and 1/4 tsp. salt (if desired) and bring to a rolling boil. 

    (I really like adding about 1 Tbsp. organic "Better Than Bouillon" chicken broth I purchase from Costco or Amazon.com.  It adds a nice chicken broth-y flavor without adding in a lot of fat or extra chemicals.  If you add "Better Than Bouillon" to the 2 cups water, you probably won't need to add any salt - but it's up to you how salty you like your chowders.)

    Lower the heat (I lower mine to 2 on my stovetop dial) and cook, covered, for 15 minutes. Basically, lower the heat to how you would normally cook rice and other grains.  For some stovetops, you'll reduce the heat to LOW.

    Meanwhile, in a 4-quart saucepot, whisk together almond milk and Greek yogurt until well blended. 

    Gently fold in drained shrimp, crabmeat, clams, cheese, kidney beans, and seasoning.  Heat on medium until cheese begins to melt, but do not boil. 

    When quinoa has completed its cooking, remove from heat and let stand for 5 minutes, covered.  Then, remove the lid and fluff the quinoa gently with a fork. 

    Add cooked quinoa to chowder.  Stir in chilies and lime juice.  Garnish with fresh or dried parsley, and serve immediately.


Yield:  2 quarts (serves 6).
  This recipe is easy to double or triple for larger families or to freeze for later use.
Caribbean Seafood Chowder
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Notes: 

1.  Fats:  I forgot to add the 1/4 tsp. coconut oil into the nutritional facts, but divided between six people, this is a scant amount of fat.  Half of the fats in this recipe come from the quinoa!  I was surprised.  Since quinoa is on plan, I'm assuming that this is legitimate for E meals.  When in doubt, reduce the amount of cheese added to this recipe to reduce the grams of fats.

2.  Carbs = 51.8 grams - 11.2 grams fiber = 40.6 net carbs.

3.  1 cup uncooked quinoa = 3 cups cooked; divided between 6 servings, you will only be eating 1/2 cup of cooked quinoa - on plan for carb counts.

In the comments below, please let me know what you think of this THM-adapted recipe!

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    Feel free to take a look at my Trim Healthy VISUAL SHOPPING LIST to get a better idea of some of the quicker food options available in your stores!  This will also help you build a weekly shopping list for your family.  EnJOY!
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  In the interest of full disclosure, some of the links in my posts are “affiliate links.” This means if you click on the link and purchase the item, I receive an affiliate commission. I only recommend products I use personally. Your purchases through these links help support Joy In Our Journey. I humbly thank you for your support.


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    ​​Hi!  I'm Julieanne!
    You'll find me in the kitchen
    ​trying new 
    Trim Healthy Mama recipes, loving God, and carrying out that love as I bless my husband and teen daughters. ​


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