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Crab & Rice Chowder

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  Salad oil 1 Tablespoon
  Onion 1 Small, finely chopped
  Mushrooms 8 Ounce, thinly sliced
  Thyme 1⁄2 Teaspoon
  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)
  Salt To Taste
  Pepper To Taste

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.

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Nutrition Rank

Nutrition Facts

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

Crab & Rice Chowder Recipe