Crab-and-Corn Chowder

Gluten Free
Health score
21%
Crab-and-Corn Chowder
45 min.
6
178kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black
  • 2 ounces chanterelle wild fresh chopped
  • 2 tablespoons cornstarch 
  • 5 ounce evaporated skim milk canned
  • 16 ounce less-sodium chicken broth fat-free canned
  • 2 cups milk fat-free
  • 2 cups corn kernels fresh 4 ears
  • 0.5 cup green onions chopped
  • 0.5 pound lump crab meat 
  • 1 tablespoon olive oil 
  • 2 cups potatoes diced red
  • 0.3 teaspoon salt 
  • 1  thyme sprig 
  • 0.3 teaspoon worcestershire sauce 

Equipment

  • bowl
  • ladle
  • whisk
  • dutch oven

Directions

  1. Heat oil in a Dutch oven over medium heat.
  2. Add onions; saut 2 minutes or until tender.
  3. Add corn and next 7 ingredients (corn through thyme sprig); bring to a boil. Reduce heat; simmer 30 minutes or until potato is tender.
  4. Combine cornstarch and evaporated milk in a small bowl; stir with a whisk.
  5. Add cornstarch mixture to soup; simmer 5 minutes or until thick, stirring occasionally.
  6. Add mushrooms and crab; remove thyme sprig. Ladle into soup bowls; sprinkle with chives, if desired.

Nutrition Facts

Calories178kcal
Protein31.1%
Fat17.45%
Carbs51.45%

Properties

Glycemic Index
23.71
Glycemic Load
1.47
Inflammation Score
-7
Nutrition Score
16.565217370572%

Flavonoids

Apigenin
0.01mg
Luteolin
0.08mg
Kaempferol
0.11mg
Quercetin
1.05mg

Nutrients percent of daily need

Calories:177.55kcal
8.88%
Fat:3.56g
5.48%
Saturated Fat:0.59g
3.72%
Carbohydrates:23.62g
7.87%
Net Carbohydrates:21.59g
7.85%
Sugar:10.61g
11.79%
Cholesterol:19.27mg
6.42%
Sodium:800.24mg
34.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.27g
28.55%
Vitamin B12:4.08µg
68.06%
Phosphorus:292.02mg
29.2%
Selenium:18.4µg
26.28%
Copper:0.47mg
23.58%
Zinc:3.25mg
21.7%
Calcium:208.87mg
20.89%
Vitamin K:19.6µg
18.66%
Potassium:633.37mg
18.1%
Vitamin B2:0.27mg
16.15%
Magnesium:62.19mg
15.55%
Folate:51.57µg
12.89%
Vitamin B3:2.55mg
12.76%
Vitamin D:1.87µg
12.48%
Vitamin C:10.23mg
12.4%
Vitamin B5:1.21mg
12.14%
Vitamin B1:0.18mg
11.96%
Vitamin B6:0.22mg
11.25%
Manganese:0.19mg
9.48%
Vitamin A:452.31IU
9.05%
Fiber:2.03g
8.1%
Iron:1.36mg
7.53%
Vitamin E:0.42mg
2.79%
Source:My Recipes