ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Crab-and-Broccoli Chowder

Yield 7 servings (serving size: 1 1/2 cups)

Ingredients

  • 1 1/2 cups small broccoli florets (about 1 small head)
  • Cooking spray
  • 1 cup chopped onion
  • 2 cups cubed peeled red potato (about 3/4 pound)
  • 1/2 cup dry white wine
  • 1 tablespoon Worcestershire sauce
  • 1/2 teaspoon dried rubbed sage
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon pepper
  • Dash of hot sauce
  • 3 (10 1/2-ounce) cans low-salt chicken broth
  • 5 tablespoons all-purpose flour
  • 2 1/2 cups 2% reduced-fat milk
  • 1/2 cup (2 ounces) shredded extra-sharp cheddar cheese
  • 3/4 pound lump crabmeat, drained and shell pieces removed
  • 2 tablespoons lemon juice
  • 1 tablespoon sherry

Nutrition Information

  • calories 208
  • caloriesfromfat 24 %
  • fat 5.5 g
  • satfat 2.9 g
  • monofat 1.4 g
  • polyfat 0.6 g
  • protein 17.8 g
  • carbohydrate 21.6 g
  • fiber 2.3 g
  • cholesterol 64 mg
  • iron 1.5 mg
  • sodium 379 mg
  • calcium 249 mg

How to Make It

  1. Steam broccoli, covered, 2 minutes or until tender.

  2. Place a Dutch oven coated with cooking spray over medium heat until hot. Add onion; sauté 4 minutes. Add potato and next 8 ingredients (potato through broth); bring to a boil. Reduce heat; simmer, uncovered, 30 minutes or until tender.

  3. Place 3 cups potato mixture in a blender; process until smooth. Add puree back to potato mixture in pan; stir well.

  4. Place flour in a bowl. Gradually add milk; stir with a whisk until blended. Add to potato mixture. Cook over medium heat until thick (about 10 minutes), stirring constantly. Stir in cheese. Add broccoli, crabmeat, lemon juice, and sherry; cook until thoroughly heated.