Corn Seafood Chowder
"I lightened up this recipe by using less oil and reduced-fat milk," Naomi Tarr of Salisbury, Maryland says of her savory soup. "The original call for crabmeat, but my family prefers it with shrimp and imitation crab instead."
Total TimePrep: 30 min. Cook: 40 min.
- 1-1/2 cups cubed peeled potatoes
- 3/4 cup chopped green pepper
- 3/4 cup diced celery
- 1 medium onion, chopped
- 1 tablespoon canola oil
- 1 tablespoon butter
- 4 teaspoons seafood seasoning
- 1 bay leaf
- 5 tablespoons all-purpose flour
- 1 can (14-1/2 ounces) reduced-sodium chicken broth
- 4 cups 2% milk
- 2 cans (14-3/4 ounces each) cream-style corn
- 1/2 pound uncooked small shrimp, peeled and deveined
- 1 package (8 ounces) imitation crabmeat, flaked
- In a large Dutch oven, cook the potatoes, green pepper, celery and onion in oil and butter over medium heat for 10 minutes or until onion is tender. Stir in seafood seasoning and bay leaf. Cook and stir for 2 minutes.
- Add flour; stir until vegetables are coated. Gradually stir in the broth. Add milk and corn. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes or until potatoes are tender. Stir in shrimp and crab; cook for 3 minutes or until shrimp turn pink.
Nutrition Facts1 cup: 200 calories, 5g fat (2g saturated fat), 54mg cholesterol, 836mg sodium, 29g carbohydrate (9g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1/2 reduced-fat milk.
Originally published as Corn and Seafood Chowder in Light & Tasty April/May 2005
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