Creamy Crab Chowder
|Yellow onion||1 Large, chopped|
|All purpose potatoes||1 Large, peeled and chopped|
|Stalk celery||1 Medium, thinly sliced|
|Carrot||1 Medium, peeled and thinly sliced|
|Dried thyme||1⁄2 Teaspoon, crumbled|
|Dried basil||1⁄2 Teaspoon, crumbled|
|Water||1 1⁄2 Cup (24 tbs)|
|Skim milk||1 Cup (16 tbs)|
|Cayenne pepper||1⁄8 Teaspoon|
|Crabmeat||1⁄2 Pound, picked over for bits of shell and cartilage (Fresh / Canned / Thawed Frozen)|
|Chopped parsley||2 Tablespoon|
In a medium size heavy saucepan, combine the onion, potato, celery, carrot, thyme, basil, and water.
Cook over moderate heat until the mixture bubbles gently, then simmer, uncovered, for 15 minutes.
In a small bowl, blend the milk, flour, and cayenne pepper until smooth.
Stir into the vegetable mixture, then return to a simmer, stirring constantly, and cook 3 minutes longer.
Add the crabmeat and cook another 5 minutes.
Sprinkle each portion with parsley, if desired.
Serving size: Complete recipe
Calories 833 Calories from Fat 15
% Daily Value*
Total Fat 4 g5.9%
Saturated Fat 0.57 g2.8%
Trans Fat 0 g
Cholesterol 227.4 mg75.8%
Sodium 1743.7 mg72.7%
Total Carbohydrates 145 g48.2%
Dietary Fiber 20.5 g81.9%
Sugars 22.3 g
Protein 62 g125%
Vitamin A 270.2% Vitamin C 263.1%
Calcium 74.7% Iron 56.3%
*Based on a 2000 Calorie diet