Low Fat Crab and Corn Chowder
Savor the comforting flavors of the sea with this Low Fat Crab and Corn Chowder—a hearty yet healthy twist on a classic chowder. Brimming with the natural sweetness of fresh or frozen corn and the delicate, briny flavor of lump crab meat, this dish is perfect for those looking to enjoy a creamy soup without the extra calories. The use of skim milk and a touch of flour creates a velvety base, while smoked paprika and fresh thyme add warmth and depth. A portion of the soup is blended for added creaminess, leaving chunks of tender potato and vibrant vegetables for texture. Ready in under an hour, this low-calorie chowder is a satisfying meal that doesn't compromise on flavor. Ideal for cozy weeknight dinners, it’s best served with a sprinkle of fresh parsley and crusty bread on the side.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 2 stalks celery stalks, diced
- 2 cloves garlic cloves, minced
- 2 cups corn kernels, fresh or frozen
- 4 cups low-sodium chicken or vegetable broth
- 1 large russet potato, peeled and diced
- 2 cups skim milk
- 2 tablespoons all-purpose flour
- 8 ounces lump crab meat, picked over for shells
- 1 teaspoon smoked paprika
- 1 teaspoon fresh thyme leaves
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons chopped fresh parsley (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and celery, cooking until the vegetables are softened, about 5 minutes.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the corn kernels, diced potato, and the chicken or vegetable broth to the pot. Bring to a boil, then reduce to a simmer. Cook for 15 minutes or until the potato is tender.
While the soup simmers, whisk the all-purpose flour into the skim milk until no lumps remain.
Slowly stir the milk mixture into the soup, allowing it to thicken. Cook for another 5 minutes, stirring frequently.
Use an immersion blender to puree a portion of the soup (about 1/3 of the mixture) for a creamier texture, or transfer a portion to a blender and return it to the pot after blending.
Gently fold in the crab meat, smoked paprika, thyme, salt, and black pepper. Stir and cook for another 3-4 minutes to heat the crab through.
Taste and adjust seasoning if necessary.
Ladle the chowder into bowls, garnish with fresh parsley if desired, and serve warm.
Nutrition Facts
Calories |
296 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.8 g | 7% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 33 mg | 11% | |
| Sodium | 681 mg | 30% | |
| Total Carbohydrate | 43.8 g | 16% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 14.2 g | ||
| Protein | 20.6 g | 41% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 249 mg | 19% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 1109 mg | 24% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
