Tuesday, November 24, 2015

Easy Low Calorie Crab and Corn Chowder

While placing my online grocery order I saw that packs of imitation crab were buy one get one free. I don't usually buy seafood, but I actually really like imitation crab so I went for it. Mine was a mix of pollock and king crab, although you can certainly use 100% crab meat for this recipe. I love seafood chowders but the recipes can be a bit heavy using large quantities of heavy whipping cream and whole milk. I lightened this up a bit and simplified it using cream of potato soup instead of needing fresh potatoes; I also used canned corn. I hope you enjoy!

Easy Low Calorie Crab and Corn Chowder
     serves 6
  • 8-12 ounces of imitation or cooked crab, cut into chunks
  • 2 cans of low sodium corn, drained
  • 1 can of condensed cream of potato soup
  • 4 cups low sodium chicken broth, you can also use water
  • 2 carrots, peeled and diced
  • 4 ribs of celery, diced
  • 1 small white or yellow onion, diced
  • 4 strips of bacon, diced, fat reserved (optional)
  • 1/3 cup half and half
  • 1 tsp vegetable oil
  • 1 tsp old bay seasoning
  • 1/2 tsp black pepper
  • pinch cayenne pepper
  • green onion for garnish
In a large pot over medium-low heat add the diced bacon and cook until it's reached your desired level of crispiness, we like ours pretty crisp. Remove the bacon with a slotted spoon and set aside over paper towels to drain. I drained off all but maybe one teaspoon of fat from the pan, then added a teaspoon of vegetable oil and the carrots, celery, onions, old bay, and pepper. Saute over medium heat for 5-7 minutes or until the vegetables start to develop some color. Add in the corn, diced crab, cream of potato soup, and chicken broth and bring up to a low boil. Reduce to a simmer and let the soup cook for about five minutes. Add in the 1/3 cup half and half and let simmer another five minutes. Serve topped with the bacon crumbles and diced green onion, with a cheddar biscuit on the side!

Per serving: 248 calories, 27.6 grams net carbohydrates, 9 grams of fat, and 12 grams of protein.

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