Corn Chowder With Crab and Cilantro

Health score
18%
Corn Chowder With Crab and Cilantro
45 min.
6
295kcal

Suggestions

Ingredients

  • slices bacon uncooked ()
  • 0.5 cup celery chopped
  • 29 ounce chicken broth fat-free reduced-sodium canned
  • 0.3 cup flour 
  • tablespoons cilantro leaves fresh chopped
  • 1.5 cups corn kernels fresh ()
  • 0.5 teaspoon thyme leaves fresh chopped
  • 0.5 teaspoon kosher salt 
  • tablespoon juice of lime 
  • 2.5 cups milk 2% reduced-fat
  • pound lump crab meat 
  • cup onion chopped
  • pound potatoes diced red ()

Equipment

  • paper towels
  • whisk
  • pot

Directions

  1. Cook the bacon over medium heat in a large soup pot.
  2. Remove bacon from the pot and place it on a paper towel to drain.
  3. Add the onion, celery, and fresh thyme to the soup pot; cook 34 minutes until softened.
  4. Whisk the milk and flour together; add to the pot.
  5. Add the chicken broth and potatoes, and bring the mixture to a boil, stirring frequently. Reduce the heat to low, cover the pot, and simmer until the potatoes are cooked through and the soup is thickened, about 15 minutes.
  6. Chop the bacon.
  7. Add the corn and cook 5 minutes. Stir in the crab, cilantro, lime juice, salt, and bacon; cook 2 minutes until heated through.
  8. Serve with crackers or flatbread, if desired.

Nutrition Facts

Calories295kcal
Protein31.07%
Fat27.57%
Carbs41.36%

Properties

Glycemic Index
35.17
Glycemic Load
3.47
Inflammation Score
-7
Nutrition Score
22.882608652115%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Apigenin
0.25mg
Luteolin
0.17mg
Isorhamnetin
1.34mg
Kaempferol
0.19mg
Myricetin
0.01mg
Quercetin
6.02mg

Nutrients percent of daily need

Calories:295.03kcal
14.75%
Fat:9.15g
14.07%
Saturated Fat:3.42g
21.39%
Carbohydrates:30.87g
10.29%
Net Carbohydrates:28.09g
10.22%
Sugar:9.73g
10.81%
Cholesterol:49.3mg
16.43%
Sodium:1556.6mg
67.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.19g
46.38%
Vitamin B12:7.67µg
127.87%
Selenium:38.47µg
54.96%
Copper:0.88mg
43.94%
Phosphorus:386.57mg
38.66%
Zinc:5.69mg
37.9%
Potassium:874.95mg
25%
Folate:86.42µg
21.6%
Magnesium:86.28mg
21.57%
Vitamin C:17.74mg
21.51%
Vitamin B3:4.16mg
20.8%
Vitamin B6:0.41mg
20.67%
Vitamin B2:0.34mg
19.86%
Vitamin B1:0.29mg
19.6%
Calcium:178.79mg
17.88%
Manganese:0.31mg
15.28%
Vitamin B5:1.41mg
14.12%
Fiber:2.78g
11.1%
Iron:1.81mg
10.04%
Vitamin K:5.51µg
5.25%
Vitamin A:253.44IU
5.07%
Vitamin E:0.17mg
1.1%
Source:My Recipes