Creamy Crab and Red Pepper Chowder

By bakers_delight85

Ingredients

• Vegetable oil spray
• 2 medium red bell peppers, diced
• 1 medium rib of celery, finely chopped
• 8 ounces baking potatoes (russet preferred), peeled and cut into 1/2-inch cubes
• 3/4 cup water
• 2 cups fat-free milk
• 12 ounces crabmeat, picked over to remove any tiny shell particles
• 1 cup frozen whole-kernel corn, thawed
• 1/2 cup finely chopped green onions (green and white parts)
• 1 tsp. seafood seasoning blend (ex. Old Bay)
• 1/2 cup snipped fresh parsley
• 3 Tbsp. light tub margarine
• 1/2 tsp. salt
• 1/4 tsp. cayenne (optional)

Details

Servings 4

Preparation

Step 1

Heat a Dutch oven over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the bell peppers and celery for 3 to 4 minutes, or until the peppers are tender-crisp, stirring frequently.
Stir in the potatoes and water. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 8 minutes, or until the potatoes are tender.
Increase the heat to medium. Stir in the milk. Mash the soup lightly with a potato masher or whisk to thicken slightly.
Stir in the crabmeat, corn, green onions and seafood seasoning. Cook, covered, for 10 minutes, or until heated thoroughly. Remove from the heat.
Stir in the remaining ingredients. Let stand, covered, for 10 minutes to absorb flavors.
Per serving: 259 calories, 5.5g fat, 88mg cholesterol, 793mg sodium, 30g carb, 4g fiber, 25g protein