Crab and Broccoli Chowder+

4 pts

Yield
7 servings (serving size: 1 1/2 cups)

·    1 1/2  cups  small broccoli florets (about 1 small head)
·    Cooking spray
·    1  cup  chopped onion
·    2  cups  cubed peeled red potato (about 3/4 pound)
·    1/2  cup  dry white wine
·    1  tablespoon  Worcestershire sauce
·    1/2  teaspoon  dried rubbed sage
·    1/4  teaspoon  salt
·    1/4  teaspoon  ground nutmeg
·    1/4  teaspoon  pepper
·    Dash of hot sauce
·    3  (10 1/2-ounce) cans low-salt chicken broth
·    5  tablespoons  all-purpose flour
·    2 1/2  cups  2% reduced-fat milk
·    1/2  cup  (2 ounces) shredded extra-sharp cheddar cheese
·    3/4  pound  lump crabmeat, drained and shell pieces removed
·    2  tablespoons  lemon juice
·    1  tablespoon  sherry

Steam broccoli, covered, 2 minutes or until tender.

Place a Dutch oven coated with cooking spray over medium heat until hot. Add onion; sauté 4 minutes. Add potato and next 8 ingredients (potato through broth); bring to a boil. Reduce heat; simmer, uncovered, 30 minutes or until tender.

Place 3 cups potato mixture in a blender; process until smooth. Add puree back to potato mixture in pan; stir well.

Place flour in a bowl. Gradually add milk; stir with a whisk until blended. Add to potato mixture. Cook over medium heat until thick (about 10 minutes), stirring constantly. Stir in cheese. Add broccoli, crabmeat, lemon juice, and sherry; cook until thoroughly heated.

  • Calories: 208
  • Fat: 5.5g
  • Fiber: 2.3g

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