Healthy Crab & Corn Chowder Recipe

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healthy healthy crab & corn chowder recipe recipe

Prep: 10 min
Cook: 25 min
Servings: 4

Ingredients

olive or canola oil spray
1 large brown onion, diced
2 sticks celery, diced
2 cloves garlic, crushed
2 medium potatoes, peeled and diced
1/4 head cauliflower, cut into florets
400 g no-added-salt corn kernels (reserve liquid)
500 mL salt-reduced chicken stock
pepper
250 g raw or cooked crab meat
chives, chopped, to serve

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Method

Heat a large pot and spray with oil; add onion and celery.
Cook for 2-3 minutes over medium-high heat, stirring often, until vegetables have softened.
Stir in garlic and cook for 1 minute until fragrant. Add potato, cauliflower, corn including the water it is canned in, stock and pepper to taste; stir until well combined.
Bring to the boil and simmer on medium heat, partially covered, stirring occasionally for 10 - 15 minutes until vegetables are tender. Remove pot from heat.
Ladle 2 cups of soup into a large heatproof jug and puree with a stick blender. Alternatively, add 2 cups of soup to a food processor bowl. Return puree to soup pot and place on medium heat.
Stir in crab and simmer, uncovered, until raw crab meat is barely cooked, or cooked crab meat is warmed through.
Ladle soup into bowls; season with pepper and sprinkle with chives, if desired.

Hint
If no-added-salt corn is not available, drain corn of brine and add to soup with 200 mL of water.

Variation: Substitute a diced leek for onion. Include 1 small zucchini, diced. Substitute 250g fresh corn kernels cut from 2-3 cobs of corn and 200mL water for canned corn. Replace crab with a shredded cooked skinless chicken breast.

Healthy tip!

Still hungry? Try a side of salad or vegies before going for seconds.

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