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.
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 |
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 | |