dish
Corn and Crab Chowder

6
Serves
274
Calories
14
Nutrients
16
Vitamins

Ingredients

2 large ears of corn , shucked
1 slice uncooked bacon , diced
1/2 cup chopped onion
1/2 cup chopped celery
1 sprig fresh thyme
1 1/2 cups clam juice or fish stock
6 small red potatoes
1 pound crab meat
2 cups reduced fat (2%) milk
1 teaspoon chopped, fresh dill

Cooking Instructions

1. Preheat the grill or broiler.

2. Grill or broil the corn until it turns golden brown. Set aside to cool.

3. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf, turn the heat up to medium, and cook until the vegetables are soft, about 10 minutes.

4. Meanwhile, slice the corn kernels from the cob.

5. Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, peppers, crab and dill and cook until the crab is just heated through. Remove the thyme and bay leaf. Adjust the salt and pepper and serve.

Serving Size: 1 cup

Nutrition Information

Number of Servings: 6
Calories
274
Protein
24 g
Total Carbohydrate
42 g
Dietary Fiber
5 g
Soluble Fiber
0 g
Insoluble Fiber
2 g
Sugar
11 g
Total Fat
4 g
Saturated Fat
2 g
Monounsaturated Fat
1 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
66 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
32 %
Percent Calories from Carbohydrate
56 %
Percent Calories from Fat
12 %
Vitamin A
1035 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
4 mg
Vitamin B6
0 mg
Vitamin B12
7 mcg
Biotin
2 mcg
Vitamin C
58 mg
Vitamin D
33 IU
Folate
70 mcg
Vitamin E
1 IU
Vitamin K
6 mcg
Pantothenic Acid
1 mg
Calcium
217 mg
Iron
2 mg
Phosphorus
324 mg
Potassium
1352 mg
Sodium
484 mg
Zinc
3 mg