Spicy Crab & Scallop Corn Chowder
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 12
Ingredients
Roux: - 1/4 cup unsalted butter - 1/3 cup whole wheat flour - 1 medium yellow onion, chopped - 1 medium red pepper, cored and spine removed, chopped - 3 tsp minced garlic (fresh or jarred) Chowder: - 1 can whole kernel canned yellow corn (no salt added) - 1 can creamed yellow corn (no salt added) - 6 cups low-sodium Vegetable broth (you can use chicken broth instead if you prefer that taste) - 1 tsp garlic powder - 1/4 tsp cayenne pepper - 2 tbsp Creole seasoning - 1 cup reduced fat buttermilk - 1/4 cup non-fat milk - 14 oz (1 lb will do) lump crab meat. I prefer Dungeness Crab since it is a bit sweeter, and is readily available in my area. - 8 oz cooked bay scallops (can be subsituted with crawfish)
1. For the Roux - TAKE YOUR TIME, and DO NOT leave unattended!
2. In a large pot, melt butter over med-high heat. When butter is melted, slowly whisk in flour until smooth. Keep whisking the flour-butter mixture until it thickens. Do not stop stirring as this mixture will burn easily and it will throw off the taste of the whole dish.
3. When the flour-butter mixture thickens, add in onions, red pepper and garlic. Continue stirring with spoon until onions and peppers are soft.
4. Reduce heat to medium. SLOWLY add in vegetable broth, 1 cup at a time. Continue stirring as the broth is added.
5. Once all the broth is added, lower heat to low (or simmer select if your stove has that option) and add in creamed and whole kernel corn, garlic powder, cayenne pepper, and creole seasoning. Stir until well mixed. Cook 10 minutes covered
6. Slowly add in the non-fat and reduced-fat buttermilk. Cook an additional 10 minutes.
7. Add in crab and scallops. Cook an additional 5 minutes
Makes 12, 1 1/2 cup servings
Can substitute for bigger portions, 8, 2 1/4 cup servings
Serving Size: Makes 12, 1 1/2 cup servings
Number of Servings: 12
Recipe submitted by SparkPeople user STEELTOE.
2. In a large pot, melt butter over med-high heat. When butter is melted, slowly whisk in flour until smooth. Keep whisking the flour-butter mixture until it thickens. Do not stop stirring as this mixture will burn easily and it will throw off the taste of the whole dish.
3. When the flour-butter mixture thickens, add in onions, red pepper and garlic. Continue stirring with spoon until onions and peppers are soft.
4. Reduce heat to medium. SLOWLY add in vegetable broth, 1 cup at a time. Continue stirring as the broth is added.
5. Once all the broth is added, lower heat to low (or simmer select if your stove has that option) and add in creamed and whole kernel corn, garlic powder, cayenne pepper, and creole seasoning. Stir until well mixed. Cook 10 minutes covered
6. Slowly add in the non-fat and reduced-fat buttermilk. Cook an additional 10 minutes.
7. Add in crab and scallops. Cook an additional 5 minutes
Makes 12, 1 1/2 cup servings
Can substitute for bigger portions, 8, 2 1/4 cup servings
Serving Size: Makes 12, 1 1/2 cup servings
Number of Servings: 12
Recipe submitted by SparkPeople user STEELTOE.
Nutritional Info Amount Per Serving
- Calories: 143.5
- Total Fat: 5.0 g
- Cholesterol: 43.4 mg
- Sodium: 656.9 mg
- Total Carbs: 11.4 g
- Dietary Fiber: 1.5 g
- Protein: 12.6 g
Member Reviews