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Crab Chowder - Recipe

Our easy crab chowder recipe features canned crabs

Ingredients:

2 pieces turkey bacon, nitrate free
8 oz. (2-3 each) Yukon gold potatoes, cut into 1/4-inch pieces
1 Tbsp. olive oil
1/2 medium onion, finely chopped
2 celery ribs, finely chopped
1 cup carrots, finely chopped
1 cup red bell pepper, finely chopped
1 cup dry white wine (can also use reduced sodium, organic chicken broth)
3 green onions, sliced
1 Tbsp. parsley, chopped
1 tsp. dried thyme (or 2 tsp. fresh, chopped)
1 Tbsp. flour
2 cups bottled clam juice (can use reduced sodium, organic chicken broth)
1 cup frozen corn kernels
3 (6 oz. each) cans of crab
2 cups fat-free half & half
1 Tbsp. fresh basil or parsley, chopped
Whole grain toast (optional)

Directions:

  1. Microwave turkey bacon on paper towel for 2 minutes until crisp.
  2. Place potatoes in large microwavable bowl and steam in microwave until just tender; about 5-7 minutes.
  3. Heat olive oil in large soup pot.  Add onion, celery, carrots, and red bell pepper.  Sauté 5 minutes. 
  4. Add wine, green onions, parsley, and thyme.  Cook 5 minutes until liquid is evaporated.
  5. Add flour and cook 1 minute.  Add clam juice, diced potatoes, corn, and crab.  Simmer 5 minutes.
  6. Add crumbled bacon and fat-free half & half.  Simmer 5 minutes and season with salt and pepper.  Garnish with basil and serve with whole grain toast.

Serves: 6
Calories per serving:  270
Calorie equivalent:  40 oz. protein, 1 carbohydrate, 1 vegetable



Paulette Lambert, R.D., C.D.E.
Recipe created by Paulette Lambert, R.D., C.D.E. (pictured). Lambert is director of nutrition for California Health & Longevity Institute, located within Four Seasons Hotel Westlake Village. With more than 25 years of experience in private practice after an extensive clinical education, Lambert has wide-ranging experience in clinical nutrition and the development of individualized dietary plans.

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