Chunky Potato-Crab Chowder

Yields: 6 (1.5 cup) servings| 5 pts per serving

My rating:

This chowder is AWESOME! I served it at a dinner party and everybody devoured it and asked for the recipe. I used fat-free milk in my version and it still turned out great! Also, it gets REALLY thick if you set it in the fridge overnight - I just added a little extra milk to thin it out when I reheated it. (Not a lot - Just a little bit!) Special thanks to Amy at Lighten Up! for introducing me to this great recipe!

Ingredients:

2 tablespoons butter
1 cup chopped onion (I use 1/2 small onion, grated)
3/4 cup chopped celery
1 garlic clove, minced
3 1/2 cups (1-inch) cubed red potato
3 tablespoons all-purpose flour
2 1/2 cups 2% reduced-fat milk (I use fat-free)
2 teaspoons chopped fresh thyme (I use a little dried thyme)
1/2 teaspoon freshly ground pepper
1/4 tsp grated whole nutmeg
1 (14.75 oz) can cream-style corn
1 (14 oz) can fat-free, less-sodium chicken or vegetable broth
8 oz lump crab meat, shell pieces removed (I use imitation crab)
3 tablespoons chopped fresh parsley (I use a little dried parsley flakes)
1 tsp salt

Directions:

Melt butter in a large saucepan over medium heat. Add onion, celery, and garlic; sauté 4 minutes. Sprinkle with flour; cook 1 minute, stirring constantly.

Stir in broth, milk, potatoes, thyme, pepper, nutmeg, and corn.

Bring to a simmer over medium heat, stirring frequently or milk will burn! Cover, reduce heat, and simmer 20 minutes or until potato is tender, stirring occasionally.

Stir in crab, parsley, and salt; cook 5 minutes, stirring occasionally.

Yields 6 servings (5 points per serving)

Nutritional Info Per Serving (from Cooking Light): Calories 265; Fat 6.8g; Protein 16.3 g; Carbs 36.5g; Fiber 3.1g; Chol 47mg; Iron 1.5 mg; Sodium 968 mg; Calcium 176mg *

Original Source: October 2003 Cooking Light, Page 170
Web Source: Lighten Up!