Crab-and-Broccoli Chowder

Health score
15%
Crab-and-Broccoli Chowder
45 min.
7
225kcal

Suggestions


Indulge in the rich and comforting flavors of our Crab-and-Broccoli Chowder, a delightful dish that brings together the best of land and sea. Perfect for lunch or dinner, this chowder is not only a feast for the taste buds but also a wholesome option for those looking to enjoy a nutritious meal. With tender broccoli florets and succulent lump crabmeat, each spoonful is a celebration of fresh ingredients and savory goodness.

What sets this chowder apart is its creamy texture, achieved through a clever blend of reduced-fat milk and a touch of sharp cheddar cheese, which adds a delightful richness without overwhelming the palate. The addition of dry white wine and a hint of sherry elevates the flavor profile, while the warm spices of nutmeg and sage create a cozy, inviting aroma that will make your kitchen feel like home.

In just 45 minutes, you can whip up a pot of this chowder that serves seven, making it an ideal choice for family gatherings or a cozy dinner with friends. Not only is it satisfying, but it also boasts a balanced caloric breakdown, ensuring you can enjoy a hearty meal without the guilt. So gather your ingredients, roll up your sleeves, and get ready to impress your loved ones with this deliciously creamy Crab-and-Broccoli Chowder!

Ingredients

  • 1.5 cups broccoli florets ( 1 small head)
  • 0.5 teaspoon rubbed sage dried
  • 0.5 cup cooking wine dry white
  • tablespoons flour all-purpose
  • 0.3 teaspoon ground nutmeg 
  • Dash hot sauce 
  • tablespoons juice of lemon 
  • 2.5 cups milk 2% reduced-fat
  • 31.5 ounce low-salt chicken broth canned
  • 0.8 pound lump crab meat drained
  • cup onion chopped
  • 0.3 teaspoon pepper 
  • 0.8 pound potatoes red cubed peeled
  • 0.3 teaspoon salt 
  • tablespoon cooking sherry 
  • ounces cheddar cheese shredded extra-sharp
  • tablespoon worcestershire sauce 

Equipment

  • bowl
  • frying pan
  • whisk
  • blender
  • dutch oven

Directions

  1. Steam broccoli, covered, 2 minutes or until tender.
  2. Place a Dutch oven coated with cooking spray over medium heat until hot.
  3. Add onion; saut 4 minutes.
  4. Add potato and next 8 ingredients (potato through broth); bring to a boil. Reduce heat; simmer, uncovered, 30 minutes or until tender.
  5. Place 3 cups potato mixture in a blender; process until smooth.
  6. Add puree back to potato mixture in pan; stir well.
  7. Place flour in a bowl. Gradually add milk; stir with a whisk until blended.
  8. Add to potato mixture. Cook over medium heat until thick (about 10 minutes), stirring constantly. Stir in cheese.
  9. Add broccoli, crabmeat, lemon juice, and sherry; cook until thoroughly heated.

Nutrition Facts

Calories225kcal
Protein34.31%
Fat24.03%
Carbs41.66%

Properties

Glycemic Index
41.86
Glycemic Load
3.83
Inflammation Score
-6
Nutrition Score
19.268260751082%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Eriodictyol
0.21mg
Hesperetin
0.7mg
Naringenin
0.13mg
Luteolin
0.16mg
Isorhamnetin
1.15mg
Kaempferol
1.68mg
Myricetin
0.02mg
Quercetin
5.62mg

Nutrients percent of daily need

Calories:224.92kcal
11.25%
Fat:5.73g
8.82%
Saturated Fat:2.97g
18.54%
Carbohydrates:22.37g
7.46%
Net Carbohydrates:20.45g
7.44%
Sugar:6.96g
7.73%
Cholesterol:35.25mg
11.75%
Sodium:669.39mg
29.1%
Alcohol:1.99g
100%
Alcohol %:0.64%
100%
Protein:18.42g
36.85%
Vitamin B12:5.03µg
83.9%
Selenium:24.79µg
35.42%
Vitamin C:28.82mg
34.94%
Phosphorus:319.82mg
31.98%
Copper:0.62mg
31.02%
Zinc:4.07mg
27.14%
Calcium:211.16mg
21.12%
Vitamin K:22.11µg
21.06%
Potassium:693.79mg
19.82%
Vitamin B2:0.33mg
19.31%
Vitamin B3:3.43mg
17.17%
Folate:63.81µg
15.95%
Magnesium:57.59mg
14.4%
Vitamin B6:0.28mg
14.1%
Manganese:0.24mg
11.99%
Vitamin B1:0.17mg
11.06%
Iron:1.57mg
8.75%
Vitamin B5:0.82mg
8.18%
Fiber:1.92g
7.66%
Vitamin A:307.22IU
6.14%
Vitamin E:0.26mg
1.74%
Source:My Recipes