Seafood Corn Chowder

  • 1 tbsp. Canola oil
  • 1 medium onion, finely diced
  • 1/2 cup chopped green bell pepper
  • 1/2 cup chopped red bell pepper
  • 1/3 cup celery, finely diced
  • 1 tbsp. flour
  • 1 10oz. can low sodium chicken broth
  • 2 cups reconstituted non-fat dry milk
  • 1 12 oz. can evaporated skim milk
  • 8-12 oz. imitation crab meat, cubed*
  • 1 14 oz. can corn
  • 1/2 tsp. pepper
  • 1/2 tsp. paprika

* Or canned salmon

In 2-quart saucepan over medium heat, sauté onion, peppers, celery in oil. Stir in flour; cook 2 minutes, stirring constantly. Gradually add broth, bring to boil, reduce heat to medium. Stir in remaining ingredients. Cook 5 minutes, stirring occasionally until heated through.

Makes 6 servings.

Per 1 cup: 230 calories, 18g protein, 4 g fat, 33g carb., 2 g fiber

Source:  Soup & Ladle Favorites, 100 Recipes from PA Dietitians, 2002.

This program is funded, in part, from the Expanded Food and Nutrition Education Program (EFNEP), which is supported by the National Institute of Food and Agriculture, U.S. Department of Agriculture, and the Pennsylvania (PA) Department of Human Services (DHS) through the PA Nutrition Education Tracks, a part of USDA’s Supplemental Nutrition Assistance Program (SNAP). To find out how SNAP can help you buy healthy foods, contact the DHS toll-free Helpline at 800-692-7462. Any opinions, findings, conclusions, or recommendations expressed in this publication are those of the author(s) and do not necessarily reflect the view of the U.S. Department of Agriculture. USDA is an equal opportunity provider and employer.