Corn and Crab Chowder

Kcal: 485
P: 25
F: 25
C: 40
Fiber: 6

Crab meat: 100g (3.5 oz), Corn kernels: 150g (1 cup), Potato: 100g (1 small, diced), Onion: 75g (1/2 medium, diced), Celery: 50g (1 stalk, diced), Red bell pepper: 50g (1/3 medium, diced), Garlic: 3g (1 clove, minced), Seafood or vegetable broth: 250ml (1 cup), Milk: 100ml (1/3 cup), Heavy cream: 50ml (3 tbsp), Butter: 15g (1 tbsp), Flour: 15g (1 tbsp), Thyme: 1g (1/2 tsp, dried), Bay leaf: 1, Green onion: 10g (1 stalk, sliced), Fresh parsley: 5g (1 tbsp, chopped), Old Bay seasoning: 2g (1/2 tsp), Salt: to taste, Black pepper: to taste

Nutritional info:

Meal Type: dinner
Dietary Suitable for: Pescatarian (includes fish and seafood but excludes other meats)
Cooking Time Minutes: 260
Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Melt 15g butter in a pot over medium heat. 2. Add 75g diced onion, 50g diced celery, and 50g diced red bell pepper. Cook for 5 minutes until softened. 3. Add 3g minced garlic and cook for 30 seconds until fragrant. 4. Sprinkle 15g flour over the vegetables and stir for 1 minute. 5. Gradually whisk in 250ml broth, 100ml milk, and 50ml heavy cream. 6. Add 100g diced potato, 1g dried thyme, 2g Old Bay seasoning, and 1 bay leaf. 7. Bring to a simmer and cook for 15 minutes until potato is tender. 8. Add 150g corn kernels and simmer for 5 minutes. 9. Gently fold in 100g crab meat and heat through for 2 minutes. 10. Remove bay leaf and season with salt and pepper to taste. 11. Serve garnished with 10g sliced green onion and 5g chopped parsley.

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