Some people struggle to come up with an all-time, #1 favorite food. Not me. My favorite food, hands down, is crab. After every half marathon and marathon I’ve ever run, I’ve always requested a crab dinner to celebrate — with potatoes for glycogen replacement, of course.
Sadly for me, living on a budget keeps my love for crab in check and crab is reserved for special occasions. Marathoning…anniversaries…Tuesdays. It happens.
While “chowder” is a word that sends Mr. Prevention running for the hills, it is much the opposite for me. I hear “chowder” and first, think high calorie and secondly think, “Yum!”. I love broth-based soups but a creamy chowder offers up a hearty richness that’s hard to beat.
Then, there’s bacon. Bacon supposedly makes everything better, but I’m not so convinced in this dish. When I make this next time, I plan to omit the bacon and use a teaspoon or two of olive oil to saute the onion and bell pepper. Corn, crab, and cream are such bold flavors that I think the bacon could be omitted without being missed and make the nutrition stats all the more impressive for a chowder.
Or, turkey bacon is always an option!
6 bacon slices, diced
1 medium-size green bell pepper, diced
1/2 medium onion, diced
4 cups low-sodium chicken broth
1/3 cup all-purpose flour
2 tsp Old Bay seasoning
3 cups fresh corn kernels (about 6 ears)
1/2 lb lump crab meat, picked free of shells
1 cup half and half
1/4 tsp pepper
Cook bacon in a Dutch oven over medium heat 8 to 10 minutes or until crisp; remove bacon, and drain on paper towels, reserving 2 tablespoons drippings in Dutch oven.
Saute bell pepper and onions in hot drippings 5 to 6 minutes or until tender. Whisk together broth, flour and Old Bay until smooth. Add broth mixture to the pot. Stir in corn. Bring to a boil; reduce heat, and simmer, stirring occasionally, 30 minutes. Stir in next 3 ingredients; cook 4 to 5 minutes or until thoroughly heated. Serve warm with crumbled bacon. Yield: 8 cups.
Nutrition Information (per cup): 145 calories; 6.5 g. fat; 29 mg. cholesterol; 388 mg. sodium; 15.3 g. carbohydrate; 2.1 g. fiber; 7.6 g. protein (without bacon + 2 tsp olive oil: 125 calories; 5 g. fat; 24 mg. cholesterol; 291 mg. sodium; 15.3 g. carbohydrate; 2.1 g. fiber; 5.8 g. protein)
Result: Creamy, rich, and packed with corn and crab. This chowder was simple to make and reheated well. As noted above, I feel the bacon can be omitted without sacrificing much flavor while decreasing the calories, fat, and sodium of the chowder. Love this meal for a cozy night in! Enjoy![/print_this]
Christmas tree is going up today! And for once, I am all caught up with school work. Is anyone else’s schedule all sorts of off? Yesterday felt like Sunday. Not that I’m complaining 😉