Seafood Corn Chowder
1 Tb. 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 Tb. 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
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.
* Or canned salmon
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.