Most chowders use some sort of heavy cream or whole milk to achieve that signature creaminess. Unfortunately, while it may be delicious, cream is not exactly healthy or IBS friendly. Luckily, this clever chowder recipe from Cooking Light uses creamed corn in combination with low fat milk to create the perfect velvety texture without any cream. Like usual, I substituted unsweetened almond milk but you could always use reduced fat or skim dairy milk if you prefer. The red potatoes add the perfect amount of texture to this tasty chowder.
Chunky Potato Crab Chowder
Gluten Free
Serves Three
Ingredients--
1 tbsp. Promise butter spread
1/4 cup onion, finely chopped
1 clove garlic, minced
1/2 lb. red potatoes, cubed
1.5 tbsp. gluten free all purpose flour or gluten free flour mix
1.25 cups unsweetened plain almond milk
1/2 tsp dried thyme
1/2 tsp. black pepper
1/8 tsp. grated whole nutmeg (fresh is best but you could also substitute ground nutmeg)
1/2 of a (14.75 oz) can cream style corn (check for gluten)
3/4 cup low-sodium chicken broth (check for gluten)
8 ounces lump crab meat (if using canned, check for gluten)
1-2 tbsp. fresh parsley, chopped
1/2 tsp. salt
1 tsp+ Old Bay seasoning (add more to taste)
1. Melt Promise spread in a large saucepan over medium heat. Add the onion and garlic, saute 3 minutes or until onion is softened.
2. Add potatoes; saute 1 minute. Sprinkle with flour and cook 1 more minute, stirring constantly.
3. Stir in milk, thyme, pepper, nutmeg, corn, and broth.
4. Bring to a summer over medium heat, stirring frequently (This will take several minutes).
5. Cover saucepan, reduce heat, and simmer 20-22 minutes, or until potatoes are tender. Stir occasionally.
6. Once potatoes are tender, stir in crab, parsley, salt, and Old Bay. Cook 5 minutes, stirring occasionally.
7. Taste for seasoning prior to serving.
Nutrition Information-- approximately 220 calories per serving
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