Crab & Rice Chowder
|Salad oil||1 Tablespoon|
|Onion||1 Small, finely chopped|
|Mushrooms||8 Ounce, thinly sliced|
|Chopped broccoli flowerets||2 Cup (32 tbs) (Coarsely Chopped)|
|Red bell pepper||1 Small, seeded and finely chopped|
|Low sodium chicken broth||2 Cup (32 tbs)|
|Low fat milk||2 Cup (32 tbs)|
|Cream style corn||1 Can (10 oz)|
|Cooked crabmeat||6 Ounce|
|Cooked long grain white rice||3 Cup (48 tbs)|
Heat oil in a 4- to 5-quart pan over medium-high heat.
Add onion, mushrooms, and thyme; cook, stirring often, until vegetables begin to brown (about 8 minutes).
Add broccoli and bell pepper; cook, stirring often, until broccoli turns bright green and begins to soften (about 4 minutes).
Stir in broth, milk, and corn; cook just until heated through, but do not boil (5 to 7 minutes).
Stir in crab and rice; again, cook just until heated through (2 to 3 minutes).
Season to taste with salt and pepper.
Serving size: Complete recipe
Calories 1666 Calories from Fat 221
% Daily Value*
Total Fat 25 g38.6%
Saturated Fat 3.1 g15.5%
Trans Fat 0.3 g
Cholesterol 99.4 mg33.1%
Sodium 3507.6 mg146.1%
Total Carbohydrates 270 g90.1%
Dietary Fiber 11.8 g47.1%
Sugars 51 g
Protein 93 g185.4%
Vitamin A 220% Vitamin C 685.7%
Calcium 91.2% Iron 77.2%
*Based on a 2000 Calorie diet