Chunky Potato-Crab Chowder

Yield: 6 servings (1.5 cups each)
Source: October 2003 Cooking Light, Page 170
Comments: At a cup and a half, this was a satisfying main meal. Think clam chowder but with crab instead. I loved it! Next time I will leave the parsley out. It was too strong a flavor for me in this soup. Definitely a keeper.

INGREDIENTS:

2 tablespoons butter
1 cup chopped onion
3/4 cup chopped celery
1 garlic clove, minced
3 1/2 cups (1-inch) cubed red potato (about 1 lb)
3 tablespoons all-purpose flour
2 1/2 cups 2% reduced-fat milk
2 teaspoons chopped fresh thyme
1/2 teaspoon freshly ground pepper
1/4 tsp grated whole nutmeg
1 (14.75 oz) can cream-style corn
1 (14 oz) can fat-free, less-sodium chicken broth
8 oz lump crab meat, shell pieces removed
3 tablespoons chopped fresh parsley
1 tsp salt

INSTRUCTIONS:

  1. Melt butter in a large saucepan over medium heat. Add onion, celery, and garlic; sauté 4 minutes. Sprinkle with flour; cook 1 minute, stirring constantly.
  2. Stir in milk, thyme, pepper, nutmeg, corn, and broth.
  3. Bring to a simmer over medium heat, stirring frequently. Cover, reduce heat, and simmer 20 minutes or until potato is tender, stirring occasionally.
  4. Stir in crab, parsley, and salt; cook 5 minutes, stirring occasionally.

NUTRITIONAL INFO:

Healthy Units: 5 per serving
Calories 265; Fat 6.8g; Protein 16.3 g; Carbs 36.5g; Fiber 3.1g; Chol 47mg; Iron 1.5 mg; Sodium 968 mg; Calcium 176mg

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