Caribbean Seafood Chowder (Trim Healthy-style) recipe

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    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)

  

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.

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.

Make certain to only use a very tiny amount of oil, since this is an "E" recipe.

Sauté drained quinoa over medium-high heat.

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.

    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.

Here's the recipe, all together:

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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!

    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

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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