| |
| INGREDIENTS |
| 1 tbsp. |
olive oil
|
| 2 tbsp. |
unsalted butter |
| 2 |
medium russet potatoes, peeled and diced |
| 2 |
celery ribs, diced |
| 1 |
medium onion, diced (about 1 cup)
|
| 1 |
small red bell pepper, diced
|
| 1 |
bay leaf, whole |
| 1 tsp. |
freshly ground pepper |
| 1 tbsp. |
Old Bay Seasoning |
| 3 tbsp. |
all-purpose flour |
| 2 c. |
fat-free low sodium chicken or vegetable broth
|
| 1 qt. |
1% milk |
| 3 c. |
white sweet corn kernels, fresh or frozen (preferably fresh)
|
| 8 oz. |
fresh lump blue crab meat |
|
|
|
| RECIPE |
- Heat olive oil and butter in Dutch oven over moderate heat until butter melts.
- Add the vegetables one at a time as you chop them going down the list (very important to go in order).
- Add bay leaf, pepper and Old Bay. Stir, cover and let cook for 5 minutes.
- Add flour, stirring constantly to coat and dissolve, about 2 minutes.
- Add broth, stir to combine, and remove any lumps.
- Add milk and stir.
- Bring up to a gentle bubble, add corn and crab. Let cook for about 10 minutes, then enjoy!
|
|
|
| SERVING SUGGESTION |
SERVING SIZE:
1½ cups
NUMBER OF SERVINGS:
6
|
|
|
| NUTRITION FACTS |
| |
| Calories |
380 |
|
| Total Fat |
10 g |
|
| Sodium |
630mg |
|
| Total Carbohydrates |
52 g |
|
| Fiber |
5 g |
|
| Protein |
23 g |
|
|
|
