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Cajun Shrimp and Corn Chowder
 
  Makes 4 servings (serving size: 2 cups)
  Prep Time: 10 minutes
  Total Time: 40 minutes
  Ease of Preparation: Easy
 
Ingredients
   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 pepper
   2 (14 3/4-ounce) cans no-salt-added cream-style corn
   1 pound medium (31/40's) raw shrimp, peeled and deveined

Preparation
Combine the first four ingredients in a Dutch oven or large pot, and bring to a simmer watching carefully to not burn the milk. Reduce heat, and simmer the milk mixture for 10 minutes or until potatoes are cooked, stir occasionally. Stir in the corn, and bring to a simmer. Add the shrimp, and cook for 2 minutes or until shrimp are done (they will turn pink when done).

Nutritional Notes: per serving: calories 394; fat 2.8g (sat 0.7g, mono 0.6g, poly 1.1g); iron 3.2mg; cholesterol 134mg; calcium 359mg; carbohydrate 64.5g; sodium 381mg; protein 30.5g; fiber 2.8g