Corn with Crab Soup
WITHOUT Jalapenos
Calories 159 (29% from fat)
Fat 5 gram
Saturated Fat 0.5 gram
Trans Fat 0 gram
Cholesterol 69 mg.
Sodium 173 mg.
Carb. 16 gram
Fiber 3 gram
Sugar 4 gram
Sugar Alcohol 0 gram
Protein 13 gram
WITH Jalapenos
Calories 164 (28% from fat)
Fat 5 gram
Saturated Fat 0.5 gram
Trans Fat 0 gram
Cholesterol 69 mg.
Sodium 393 mg.
Carb. 16 gram
Fiber 3 gram
Sugar 4 gram
Sugar Alcohol 0 gram
Protein 13 gram
Ingredients
2 Tbsp. extra-virgin olive oil, divided
1 cup vidalia or sweet onion, chopped
3 cans (15.25 oz. each) no salt added corn
1 tsp. no salt sodium-free salt
1/4 tsp. black pepper, ground
2 cups water
1/3 cup fat free half and half
1/3 cup frozen green peas, thawed
1/4 cup small fresh basil leaves, diced
1 lb. jumbo lump crabmeat, drained and shell pieces removed
OPTIONAL
8 Tbsp. jalapeno slices, diced
(We used La Preferida Jalapeno Nacho Slices.)
The sweet corn and savory crab blend together for a delicious soup. If you like things a little on the spicy side, add the jalapeno slices.
1. Heat a large non-stick pan over medium heat. Once it's hot add 1 tablespoon of olive oil and spread it evenly in the pan.
2. Add the onion to the pan and saute for about 3 minutes, until it starts to soften. Then stir in the corn, sodium-free salt and pepper. Saute and stir for another 3 minutes.
3. Pour the 2 cups of water in and bring to a boil. Then reduce heat to low and simmer for 6 more minutes.
4. Pour the corn mixture and half and half into a blender. Then blend until smooth.
5. Place the peas into a small bowl and lightly mash with a fork. Stir in the remaining 1 tablespoon of oil and basil leaves. Pour the corn chowder into a serving bowl and stir in the peas and basil leaves.
6. Scoop 1/2 cup of corn chowder and put it in a serving bowl. Add 2 ounces of crab meat over the top and serve.
7. If you like things a little more spicy, add a tablespoon of jalapeno slices over the top of each serving.
Yield: 8 Servings, about 1/2 cup each
