Recipe: Corn & Crab ChowderFebruary 13th, 2010 | by Pam Stuppy
Published in: Healthy Recipes
- 1 Tbsp. olive or canola oil
- ½ C. chopped onion
- ½ C. red pepper, seeded and chopped
- 1 ½ – 2 C. diced potato (peeled or unpeeled)
- 3 C. low sodium chicken broth
- 1, 15oz. can pureed squash or pumpkin
- 16oz. frozen corn, thawed
- 2, 6oz. cans crabmeat
- 2 Tbsp. fresh thyme (or 2 tsp. dried)
- 2, 12oz. cans evaporated low fat milk
- Black pepper to taste
In large pot, sauté oil, onion, red pepper (and thyme if using dried) until soft.
Add broth, corn, and potato. Simmer until potato is tender, about 20 minutes.
Stir in pumpkin, fresh thyme, ground pepper, crabmeat, and milk. Simmer about 15 minutes.
Remove about 1/3 of soup and process in food processor. Stir back into soup and heat through.
CONTRIBUTIONS TO BETTER HEALTH:
- Using evaporated low fat milk saves calories and saturated fat when it replaces cream in a “cream soup”; it also adds more calcium and protein
- Recipe is low in sodium because of using low sodium broth
- Olive and canola oil are heart-healthy; a minimal amount is used to reduce calories
- Squash and pumpkin contain a huge amount of beta carotene – a great antioxidant and especially good for the eyes
- The corn and other vegetables add both soluble and insoluble fiber – good for overall health plus helps control blood pressure, cholesterol and blood glucose
- Crab is a lower fat protein source
- Herbs provide a lot of flavor to reduce the need for added salt