Low Fat Crab and Corn Chowder

Savor the comforting flavors of the sea with this Low Fat Crab and Corn Chowder—a hearty yet healthy twist on a classic chowder. Brimming with the natural sweetness of fresh or frozen corn and the delicate, briny flavor of lump crab meat, this dish is perfect for those looking to enjoy a creamy soup without the extra calories. The use of skim milk and a touch of flour creates a velvety base, while smoked paprika and fresh thyme add warmth and depth. A portion of the soup is blended for added creaminess, leaving chunks of tender potato and vibrant vegetables for texture. Ready in under an hour, this low-calorie chowder is a satisfying meal that doesn't compromise on flavor. Ideal for cozy weeknight dinners, it’s best served with a sprinkle of fresh parsley and crusty bread on the side.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 2 stalks celery stalks, diced
• 2 cloves garlic cloves, minced
• 2 cups corn kernels, fresh or frozen
• 4 cups low-sodium chicken or vegetable broth
• 1 large russet potato, peeled and diced
• 2 cups skim milk
• 2 tablespoons all-purpose flour
• 8 ounces lump crab meat, picked over for shells
• 1 teaspoon smoked paprika
• 1 teaspoon fresh thyme leaves
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons chopped fresh parsley (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and celery, cooking until the vegetables are softened, about 5 minutes.

Step 3

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 4

Add the corn kernels, diced potato, and the chicken or vegetable broth to the pot. Bring to a boil, then reduce to a simmer. Cook for 15 minutes or until the potato is tender.

Step 5

While the soup simmers, whisk the all-purpose flour into the skim milk until no lumps remain.

Step 6

Slowly stir the milk mixture into the soup, allowing it to thicken. Cook for another 5 minutes, stirring frequently.

Step 7

Use an immersion blender to puree a portion of the soup (about 1/3 of the mixture) for a creamier texture, or transfer a portion to a blender and return it to the pot after blending.

Step 8

Gently fold in the crab meat, smoked paprika, thyme, salt, and black pepper. Stir and cook for another 3-4 minutes to heat the crab through.

Step 9

Taste and adjust seasoning if necessary.

Step 10

Ladle the chowder into bowls, garnish with fresh parsley if desired, and serve warm.

Nutrition Facts

Serving size	(2607.9g)

Amount per serving	% Daily Value*
Calories	1233.4

Total Fat 24.7g	0%
Saturated Fat 3.9g	0%
Polyunsaturated Fat 1.4g
Cholesterol 134.7mg	0%
Sodium 2936.4mg	0%
Total Carbohydrate 184.4g	0%
Dietary Fiber 19.9g	0%
Total Sugars 58.5g
Protein 83.6g	0%

Vitamin D 214.7IU	0%
Calcium 975.8mg	0%
Iron 8.4mg	0%
Potassium 4462.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 17.2%

Protein: 25.8%

Carbs: 57.0%