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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"[Chowder] breathes reassurance. It steams consolation."
- Clementine Paddleford, Journalist

The refrigerator light goes on...

Chowders are such simple dishes, but they're full of such goodness. Combine great veggies with seafood and in this case whole grain corn and you have a nearly perfect meal. Perfect for dinner with a salad.

The technique of sweating the onions until they are tender and blending until smooth is a great way to not only thicken your soups but also to distribute the subtle flavor throughout.

Soup as a Main Course

Many soups are pretty much a meal in and of itself.  It has everything that you would want in a meal a protein, veggies, starch, and even a fruit.  

There is excellent research about the residents of Okinawa who appear to have the longest life expectancy of any culture in the world.  One of the main contributing factors is that they are lean and fit because of activity, but also because of a very low calorie diet.  The mainstay of the diet is a soup of (usually) chicken broth with noodles, and a small amount of meat or seafood.  


 

Corn and Crab Chowder



Servings = 4 | Serving size =about 2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe makes good leftovers. Reheat gently to avoid curdling the milk.

Serve with Healthy Caesar Salad or Iceberg Wedge Salad with Blue Cheese Dressing or Mushroom Salad or Beet and Shallot Salad or Kale Salad with Pumpkin Seeds

1 tsp olive oil
1 large onion (diced)
2 tsp unsalted butter
2 large ears corn (cut kernels from cob)
2 cups no salt added vegetable stock
12 ounces red potatoes
1/4 tsp salt
fresh ground black pepper (to taste)
1 cup 2% milk
2 tsp fresh thyme leaves
8 ounces lump crabmeat

Corn and Crab Chowder
Place the olive oil in a large skillet over medium high heat.

Add the onion and cook slowly. Stir frequently and adjust the heat so that the onions do not brown.

After about 10 to 15 minutes the onions should be soft. Remove to a blender or mini chopper and puree until smooth. Set aside.

Place the butter in the pan and melt.

Add the corn and cook over medium heat for about 5 minutes until the corn begins to soften. Adjust the heat so that the corn does not brown.

Add the vegetable stock, potatoes, salt and pepper.

Simmer for about 20 minutes until the potatoes are slightly tender.

Add the milk and thyme and the onion puree.

Stir and cook for about 5 minutes over medium low heat.

Add the crab and cook for another 5 minutes over low heat.

Serve.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 308 Calories from Fat 57
  % Daily Value
Total Fat 6g 9%
    Saturated Fat 2g 10%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 43mg 16%
Sodium 373mg 15%
Total Carbohydrates 48g 18%
    Dietary Fiber 6g 23%
    Sugars 12g  
Protein 19g  
Vitamin A 6% Vitamin C 55%
Calcium 14% Iron 8%
Vitamin K 3 mcg Potassium 1109 mg
Magnesium 108 mg