About 6-8 Servings
Ingredients:
¾ – 1 pound of crabmeat
4 cups of fresh or frozen corn kernels
6-8 small white or red new potatoes
2 cloves of garlic
1 medium onion
½ red bell pepper
½ green bell pepper
1-2 celery stalks
1/3 cup fresh cilantro, rinsed & chopped
2 cups of vegetable stock
1 cup of low-fat milk
Olive oil
Salt, black pepper, cayenne pepper
1-2 pinch of curry
2 bay leafs
Instructions:
Puree 3 cups of corn in a blender or food processor and set aside. Reserve 1 cup of corn as whole kernels.
Clean and cut potatoes into small pieces and set aside.
Clean and dice garlic, onion, bell peppers and celery. In a large soup pot, add a few tablespoons of olive oil and over medium heat, sauté vegetables.
Once sautéed vegetables are soft, add the crab meat and cook over medium heat for a few minutes. Add a tablespoon or more of olive oil to prevent sticking. Add salt, black pepper and cayenne pepper to taste.
Add remaining cup of corn, potatoes, cilantro, low-fat milk and 1 ½ cups of vegetable stock. Add 1-2 pinches of curry and bay leaves. Reduce heat to low and cover. Let simmer for about 30-45 minutes or until potatoes are soft.
Add remaining ½ cup of vegetable stock to thin chowder; or add a little more low-fat milk.
Cooking Tips:
- Crabmeat is available pre-packaged in a tin or tub and can be easily found in the seafood section of the grocery store.
- If fresh corn is not available use frozen or canned. The good news is that frozen or canned corn has nearly the same nutritional value as fresh corn.
David H. Rahm, M.D. is the founder and medical director of The Wellness Center, a medical clinic located in Long Beach, CA. Dr. Rahm is also president and medical director of VitaMedica. Dr. Rahm is one of a select group of conventional medical doctors who have education and expertise in functional medicine and nutritional science. Over the past 20 years, Dr. Rahm has published articles in the plastic surgery literature and educated physicians about the importance of good peri-operative nutrition.
