January 30, 2013

Corn and Crab Chowder

If you have been following my posts lately, you have figured out by now that I've been featuring some Cajun recipes and Mardi Gras stories.

I have a recipe for a corn and crawfish chowder that I absolutely love.  Only two problems. . .a few of the ingredients are difficult to find in St. Louis at this time of the year, and the recipe is not very healthy.  So I decided to remake the recipe into a healthier version.

Hope you enjoy the healthy version of this as much as I did!


1 - 2.8 oz package of real bacon pieces (about 40% less fat than cooking bacon)
2 Tbsp olive oil
1 large onion, chopped
1 medium green bell pepper, chopped
1 Tbsp minced garlic
1/2 tsp black pepper
1 tsp white pepper
1/2 tsp cayenne pepper
2 bay leaves
1/2 tsp thyme
1 1/2 tsp salt
1/4 c. finely chopped cured ham
1/2 lb chopped carrots
1/2 lb peeled red potatoes cut into 1/4" diced pieces
1 lb of frozen or fresh corn
2 - 15 oz cans of creamed corn
3 cups chicken stock
1 cup fat free half and half
1 lb imitation crab flakes
1/2 cup green onions, chopped (optional)


1.  Heat dutch oven and olive oil over medium heat.  

2.  Add onions and bell peppers and saute until tender.

3.  Add garlic and cook 1 minute.

4.  Add pepper (white, black and cayenne), bay leaves, thyme and salt.

5.  Stir in the bacon and ham and cook for 1 minute.

6.  Add the carrots, potatoes and corn kernels.  Mix well and cook for 2 - 3 minutes.

7.  Add the creamed corn and cook 1 minute.

8.  Stir in the chicken stock and bring to a slow boil.

9.  Reduce heat to medium low, cover & simmer 20 minutes or until carrots and potatoes are tender.

10.  Blend in fat free half and half and add crab flakes, breaking them up into smaller pieces with a wooden spoon.

11.  Return to a gentle simmer.

12.  Adjust seasonings and cook 5 minutes.

13.  Serve in a bowl and top with green onions, if desired.

This will have a nice peppery heat to it.  If you don't like your foods quite so spicy, just reduce the amount of white, black and cayenne pepper you use in your recipe.

Serves:  10
Weight Watchers Points Plus:  7

This recipe is linked:
Foodie Friends Friday

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  1. LOVE IT Kelly! I am ging to make it next week hopefully.

  2. This looks so good! Thanks for sharing it. I will have to give it a try!

    Cynthia at http://FeedingBig.com

  3. This looks so good! Might have to whip it up during Lent.

    1. Yes, just make sure that you skip the bacon and the ham! :)

  4. Can't wait to try this! Our family loves crab:0)

    Visiting from Pint-sized Treasures

    1. Let me know how you like it! Thanks for visiting! :)

  5. So delicious. Thanks for sharing on Foodie Friends Friday. I am going to pin and stumble this...


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