Low-Fat Roasted Corn and Crab Soup
Here's another guest recipe! Violet recently mentioned this soup on her blog The Lemonade Stand. It was a hit at a "Soup-er Bowl" party she and Dave recently took part in. It sounded good to me, too, so when she offered to let me post it here, I wasn't about to refuse.
She's even included cook time and nutritional information.
Low-Fat Roasted Corn and Crab Soup
Start to Finish: 1 hour
Oven: 450°F
Makes: 6 servings
1 16-ounce package frozen whole kernel corn
2 cups chopped onions
1½ cups coarsely chopped red sweet peppers
1 tablespoon cooking oil
4 14-ounce cans chicken broth*
½ teaspoon dried thyme, crushed
¼ teaspoon ground red pepper
1/3 cup all-purpose flour
½ cup half-and-half or light cream
4 ounces of cooked crab meat, cut into bite-size pieces (2/3 cup)
Thaw frozen corn and pat dry with paper towels. Line a 15x10x1-inch baking pan with foil; lightly grease the foil. Spread corn in prepared pan. Bake in a 450° oven for 10 minutes; stir. Bake about 10 minutes more until golden brown, stirring once or twice. Remove from oven; set aside.
In a 4-quart Dutch oven cook onions and sweet peppers in hot oil over medium heat for 3 to 4 minutes or until nearly tender. Add roasted corn, 3 cans of broth, thyme, and red pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 15 minutes.
In a large screw-top jar combine remaining 1 can broth and the flour. Cover and shake well; stir into soup. Cook and stir until slightly thickened and bubbly. Cook and stir 1-minute more. Stir in half-and-half; heat through. Add crab meat; serve immediately.
Nutrition Facts: 229 calories, 7 grams total fat (2 grams saturated fat), 26 milligrams cholesterol, 907 milligrams sodium, 30 grams carbohydrates, 4 grams fiber,14 grams protein.
* Violet mentioned she used garlic flavored chicken broth, which enhanced the flavor nicely.
She's even included cook time and nutritional information.
Low-Fat Roasted Corn and Crab Soup
Start to Finish: 1 hour
Oven: 450°F
Makes: 6 servings
1 16-ounce package frozen whole kernel corn
2 cups chopped onions
1½ cups coarsely chopped red sweet peppers
1 tablespoon cooking oil
4 14-ounce cans chicken broth*
½ teaspoon dried thyme, crushed
¼ teaspoon ground red pepper
1/3 cup all-purpose flour
½ cup half-and-half or light cream
4 ounces of cooked crab meat, cut into bite-size pieces (2/3 cup)
Thaw frozen corn and pat dry with paper towels. Line a 15x10x1-inch baking pan with foil; lightly grease the foil. Spread corn in prepared pan. Bake in a 450° oven for 10 minutes; stir. Bake about 10 minutes more until golden brown, stirring once or twice. Remove from oven; set aside.
In a 4-quart Dutch oven cook onions and sweet peppers in hot oil over medium heat for 3 to 4 minutes or until nearly tender. Add roasted corn, 3 cans of broth, thyme, and red pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 15 minutes.
In a large screw-top jar combine remaining 1 can broth and the flour. Cover and shake well; stir into soup. Cook and stir until slightly thickened and bubbly. Cook and stir 1-minute more. Stir in half-and-half; heat through. Add crab meat; serve immediately.
Nutrition Facts: 229 calories, 7 grams total fat (2 grams saturated fat), 26 milligrams cholesterol, 907 milligrams sodium, 30 grams carbohydrates, 4 grams fiber,14 grams protein.
* Violet mentioned she used garlic flavored chicken broth, which enhanced the flavor nicely.
5 comments:
Oh, num. I'd seen this at her blog & asked about the recipe - awesome!
Yay! Thanks for posting this!
Tug and Amandarama: You're welcome. I plan to try it this weekend.
WOW!!! My wife and I made this yesterday... it is EXCEPTIONAL! The only thing we added was some potatoes and added a bit more flour to thicken it up to make it more "chowdery." But, OMG, this recipe is an amazing "stick to your ribs" sort of soup that won't actually stick to your ribs!
I just made this & am tucking into a bowl right now. I had to sub a golden pepper for the red one. It's glorious & I thank you for sharing the recipe!
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