Easy Corn and Crab Chowder

Health score
9%
Easy Corn and Crab Chowder
45 min.
4
429kcal

Suggestions

Ingredients

  • slices bacon diced
  • tablespoons butter 
  • ounce crab meat drained canned
  • cube chicken bouillon 
  • 15 ounce corn canned
  • 0.3 cup cooking wine dry white
  • 0.3 cup flour all-purpose
  • 1.5 cups milk 
  • 0.5  onion chopped
  • 0.5 teaspoon parsley flakes 
  •  baking potatoes cubed peeled
  • servings salt and pepper to taste

Equipment

  • frying pan
  • whisk
  • pot
  • plastic wrap
  • microwave

Directions

  1. Wrap potato cubes in plastic wrap, and microwave for 30 seconds. Set aside.
  2. In a saute pan, cook bacon over medium heat until heated through, and add chopped onions. Cook and stir until onions are clear. Stir in crab meat and parsley flakes. Set aside.
  3. Meanwhile, melt butter in a large stock pot over low heat.
  4. Whisk in flour until mixture becomes creamy and takes on a eggshell color. Continue to cook for a few more minutes, stirring occasionally. Stir in wine. Dissolve chicken bouillon in milk; when the flour mixture is crumbly, slowly whisk in the milk.
  5. Mix well in order to eliminate all lumps.
  6. When the mixture is creamy and hot, stir in bacon mixture, cubed potatoes, and creamed corn. Season with salt and pepper to taste, and simmer for 10 minutes.
  7. For a creamy curry variation add 2 tablespoons curry powder after adding the wine to the flour mixture, and substitute cooked, cubed chicken for the bacon.

Nutrition Facts

Calories429kcal
Protein17.09%
Fat42.79%
Carbs40.12%

Properties

Glycemic Index
72.44
Glycemic Load
15.29
Inflammation Score
-6
Nutrition Score
17.616521793863%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Apigenin
0.56mg
Luteolin
0.01mg
Isorhamnetin
0.73mg
Kaempferol
0.09mg
Myricetin
0.01mg
Quercetin
2.8mg

Nutrients percent of daily need

Calories:429.43kcal
21.47%
Fat:20.44g
31.45%
Saturated Fat:9.15g
57.17%
Carbohydrates:43.12g
14.37%
Net Carbohydrates:40.64g
14.78%
Sugar:8.93g
9.92%
Cholesterol:85.43mg
28.48%
Sodium:977.73mg
42.51%
Alcohol:1.54g
100%
Alcohol %:0.53%
100%
Protein:18.37g
36.75%
Selenium:29.84µg
42.62%
Vitamin B12:2.06µg
34.33%
Phosphorus:334.71mg
33.47%
Copper:0.49mg
24.5%
Folate:96.92µg
24.23%
Vitamin B6:0.47mg
23.75%
Vitamin B3:4.59mg
22.97%
Zinc:3.16mg
21.06%
Potassium:710.29mg
20.29%
Vitamin B1:0.3mg
19.69%
Vitamin B2:0.32mg
18.95%
Calcium:170.76mg
17.08%
Magnesium:65.28mg
16.32%
Manganese:0.3mg
15.11%
Vitamin B5:1.35mg
13.47%
Vitamin C:9.83mg
11.92%
Fiber:2.49g
9.95%
Iron:1.75mg
9.7%
Vitamin A:413.91IU
8.28%
Vitamin E:1.2mg
7.99%
Vitamin D:1.12µg
7.44%
Vitamin K:2.17µg
2.06%
Source:Allrecipes