Chunky Potato-Crab Chowder

This easy New England-style chowder lets the red-skinned potatoes shine. Cream-style corn is a surprise ingredient that adds a little sweetness and contributes to the creamy texture.

Yield: 6 servings (serving size: 1 1/2 cups)

Ingredients

• 2  tablespoons  butter
• 1  cup  chopped onion
• 3/4  cup  chopped celery
• 1  garlic clove, minced
• 3 1/2  cups  (1-inch) cubed red potato (about 1 pound)
• 3  tablespoons  all-purpose flour
• 2 1/2  cups  2% reduced-fat milk
• 2  teaspoons  chopped fresh thyme
• 1/2  teaspoon  freshly ground black pepper
• 1/4  teaspoon  grated whole nutmeg
• 1  (14 3/4-ounce) can cream-style corn
• 1  (14-ounce) can fat-free, less-sodium chicken broth
• 8  ounces  lump crabmeat, shell pieces removed
• 3  tablespoons  chopped fresh parsley
• 1  teaspoon  salt

Preparation

Melt butter in a large saucepan over medium-high heat. Add onion, celery, and garlic; sauté 4 minutes. Add potato; sauté 1 minute. Sprinkle with flour; cook 1 minute, stirring constantly. Stir in milk, thyme, pepper, nutmeg, corn, and broth. Bring to a simmer over medium heat, stirring frequently. Cover, reduce heat, and simmer 20 minutes or until potato is tender, stirring occasionally. Stir in crab, parsley, and salt; cook 5 minutes, stirring occasionally.

Nutritional Information

Calories:

265 (23% from fat)

Fat:

6.8g (sat 3.8g,mono 1.9g,poly 0.6g)

Protein:

16.3g

Carbohydrate:

36.5g

Fiber:

3.1g

Cholesterol:

47mg

Iron:

1.5mg

Sodium:

968mg

Calcium:

176mg