Low Calorie Southern Shrimp Salad Sandwich and Corn, Roasted Chili, & Bacon Chowder
Being from Coastal Georgia, shrimp salad sandwiches are a staple. This issue is, like in so many other southern dishes, that its usually a high calorie and fat laden dish. With a few easy substitutions I have made this low calorie version without compromising the flavor. To go along side this wonderful sandwich I took advantage of my garden being in full swing and made a Corn, Roasted Chilies, and Bacon Chowder that may have just stolen the spot light in the dinner. Both are very simple to make and just take minutes to prepare.
Boiled Shrimp are naturally low calorie and people who are watching calories know that you can nearly eat your weight in them without making a significant dent in your caloric intake. Another ingredient that is an absolute in Southern Shrimp Salad is celery, and lots of it. Once again a very low calorie ingredient so no worries there. So whats the culprits in making this southern staple high calorie: mayonnaise and buttered toast.
Even if you don't know much about the South East I'm sure you've learned from our local celebrity Chef Paula Dean that we love our mayo and real butter. When we say mayo we are not talking that sweet sandwich spread or some knock off, we are talking real mayonnaise and the biggest debate in South when it comes to this condiment is whether you are a Blue Plate or Dukes person. Personally I think you can't go wrong with either but both are extremely high in calories and don't help keep anything low cal. Lucky for me, Dukes makes a low calorie version of their mayo that still taste pretty close to the real thing and is only 50 calories per 2 tablespoons and is exactly what we are looking for our dish.
The other culprit is the buttery toast that this dish is usually served on. This was a simple fix for me because I happen to have some Great Harvest Honey Wheat buns on hand that were only 130 calories per bun in which I toasted up on the griddle with a little cooking spray. Obviously you don't have to use these buns and can substitute your bread of choice. I have found a Sarah Lee whole grain wheat bread that is only 45 calories a slice that would be a great substitute as well.
As for the side dish that stole the show, the Corn Chowder, I kicked it up with a little bit of roasted chili's and some bacon and was very easy and turned out amazing. The great part about my chowder is that with exception of the corn and onions, nearly every other ingredient came out of my garden. If you're not so lucky to have a garden there is still plenty of options to get fresh local produce to use in this dish. Of course you can choose to go get the large chain grocery store produce, and I'm sure it will turn out very good, but when you use local produce I find it is usually more fresh and a better quality. Besides that, you are supporting someone else in your community and making it stronger.
While I've had corn chowder before I have never made it. I knew upfront however I wanted to give mine a little kick with some of my chili's out the garden. I used mild jalapenos, cayenne, hot banana, and green and purple bell peppers as well as a can of green chilies out the store. The bacon was added to help cook the vegetables as well as add a smokey flavor. The star of the dish was the Silver Queen sweet corn that I used. If you don't have Silver Queen available I suggest that you use another sweet variety. After cutting the corn off the cobs make sure to scrape the cob with the back of your knife to get all the corn milk you can. While it may not sound like much it makes a huge difference.
Whether you use this recipe to the "T", or you let it guide you to your own wonderful creation I hope your version turns out as good as mine. If you do use this dish or this recipe inspires you to make your own please come back and leave me a comment letting me know how it turned out. If you have any questions you can leave those in the comment area as well and I will be happy to answer.
Southern Shrimp Salad Sandwich
Prep Time: 10 mins
Cook Time 5 mins
Servings: 4
Ingredients
1 lb. Shrimp (shell on)
3 stalks celery; chopped
1/2 C. low fat mayo
1 tbs. plus 1/2 tbs. Old Bay Seasoning
4 Great Harvest Honey Wheat Buns
Bring about a gallon of water to boil with 1 tablespoon of old bay seasoning. Once the water comes to a boil add shrimp and remove pot from burner. Let stand for 5 minuets in hot water then add 4-6 cups of ice to stop cooking. Let shrimp sit in water and soak up the seasoning for another 5 minuets to soak up seasoning. While shrimp are cooling in water chop celery into chop course. Combine celery, mayo, and Old Bay and set aside. After 5 minuets remove shrimp from water and peel. Once peeled chop shrimp into fairly large chunks then add to mayo and celery mixture then refrigerate until ready to assemble sandwiches. To make sandwich toast inside of bun on griddle with a small amount of cooking spray. Once golden and crispy lay down lettuce on bottom then add salad to the top of that and topping with tomato. Layering this way will help the bun from getting soggy.
Corn, Roasted Chilies, and Bacon Chowder
Prep Time: 20 mins
Cook Time: 1 hr
Servings: 8
Ingredients
6 ears Silver Queen or other sweet corn; cut off cob and cob scrapped of milk
1 lg. Onion chopped
1 med. green bell pepper; roasted then chopped
1 med. purple bell pepper; roasted then chopped
2 jalapenos; roasted then chopped
2 cayenne peppers; roasted then chopped
1 lg can of green chilies
1 hot banana pepper; roasted then chopped
2 stalks celery; chopped
10 baby red potatoes; quartered
2 cloves garlic; chopped
4 slices bacon; chopped
4 tortillas; cut into strips then baked.
1 C. fat free milk
4 C. vegetable stock
Salt and Pepper to taste
Preheat oven to 425 degrees. While preheating place all peppers and chilies on baking sheet and spray with cooking spray. Once preheated roast peppers in over for 10 minuets turning half way through until brown and skin begins to bubble. Remove from oven and place in a zip lock and let cool. Cut tortillas into strips and place on cookie sheet and lightly spray with cooking spray. Place in over for 5 minuets or until slightly browned and crispy then remove and let cool. While chilies are cooling chop bacon and place in a heavy dutch oven and begin to brown. While bacon is cooking chop all vegetable and set aside. Once bacon is done but not crispy drain pot of all but 2 tablespoons of bacon grease then add onions and celery and cook until translucent. while these are cooking remove skins and seeds from chilies and chop. Once onions and celery are translucent add corn, potatoes, and garlic and cook for an additional 5 minuets. After the 5 minuets add chilies and peppers as well as can of green chilies and cook for 2 more minuets. Once 2 minuets have elapsed add stock and milk and cover and cook on medium heat until potatoes are done, about 30-40 minuets. After potatoes are done chowder is ready to eat but if you have time to turn it on low and let it simmer for about an hour it will make it even better. Top with tortilla strips when serving.
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