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Crab-and-Corn Chowder

Yield 6 servings (serving size: 1 cup)
"We live on the Eastern shore, where we can walk out back to our dock and pluck Maryland blue crab from our crab pots. We often serve this soup for company; it freezes well, so we make a lot to have plenty of levtovers for ourselves."

Ingredients

  • 1 tablespoon olive oil
  • 1/2 cup chopped green onions
  • 2 cups fresh or frozen corn kernels (about 4 ears)
  • 2 cups diced red potato
  • 2 cups fat-free milk
  • 1/4 teaspoon salt
  • 1/4 teaspoon Worcestershire sauce
  • 1/8 teaspoon black pepper
  • 1 (16-ounce) can fat-free, less-sodium chicken broth
  • 1 thyme sprig
  • 2 tablespoons cornstarch
  • 1 (5-ounce) can evaporated skim milk
  • 1/2 cup chopped chanterelle or other fresh wild mushrooms (about 2 ounces)
  • 1/2 pound lump crabmeat, shell pieces removed
  • Chopped fresh chives (optional)

Nutrition Information

  • calories 220
  • caloriesfromfat 16 %
  • fat 3.8 g
  • satfat 0.6 g
  • monofat 2 g
  • polyfat 0.8 g
  • protein 16.5 g
  • carbohydrate 31.1 g
  • fiber 2.8 g
  • cholesterol 41 mg
  • iron 1.1 mg
  • sodium 452 mg
  • calcium 233 mg

How to Make It

  1. Heat oil in a Dutch oven over medium heat. Add onions; sauté 2 minutes or until tender. Add corn and next 7 ingredients (corn through thyme sprig); bring to a boil. Reduce heat; simmer 30 minutes or until potato is tender.

  2. Combine cornstarch and evaporated milk in a small bowl; stir with a whisk.

  3. Add cornstarch mixture to soup; simmer 5 minutes or until thick, stirring occasionally. Add mushrooms and crab; remove thyme sprig. Ladle into soup bowls; sprinkle with chives, if desired.