Seafood Chowder(Low-Fat)
A hearty, low-fat seafood chowder packed with shrimp, crab, vegetables, and creamy corn, perfect for cozy gatherings and seafood lovers seeking a comforting yet light dish.
Ingredients
- 1 1/2 lb. unpeeled, medium size fresh shrimp ⓘ
- 1 tsp. olive oil ⓘ
- 1 c. chopped onion ⓘ
- 1 c. chopped celery ⓘ
- 1 c. diced sweet red pepper ⓘ
- 3 cloves garlic, minced ⓘ
- 1/2 c. all-purpose flour ⓘ
- 1 1/2 c. water ⓘ
- 3 c. peeled, diced red potatoes ⓘ
- 2 (10 1/2 oz.) cans ready to serve chicken broth ⓘ
- 1 c. diced carrot ⓘ
- 1/2 tsp. white pepper ⓘ
- 2 bay leaves
- 2 (12 oz.) cans evaporated milk ⓘ
- 2 (8 3/4 oz.) cans cream-style corn ⓘ
- 1 tsp. hot sauce ⓘ
- 1 lb. fresh crab meat, drained and flaked ⓘ
Instructions
- Peel and devein the shrimp; set aside.
- Coat a Dutch oven with cooking spray.
- Add oil; heat until hot. Add onion, celery, red pepper, and garlic; cook until tender.
- Add flour and cook, stirring constantly, for 1 minute.
- Gradually stir in chicken broth, water, diced potatoes, carrots, white pepper, and bay leaves.
- Bring to a boil; reduce heat and simmer, uncovered, stirring often, for 20 minutes or until potatoes are tender.
- Stir in evaporated milk, cream-style corn, and hot sauce; bring to a boil.
- Add the reserved shrimp and crab meat.
- Cook for 5 minutes or until shrimp turn pink, stirring constantly.
- Remove and discard bay leaves before serving.
Tips & Substitutions
For a lighter version, you can substitute half of the evaporated milk with low-fat milk or unsweetened almond milk. If you don't have fresh shrimp, frozen shrimp can be used, just ensure they are thawed and drained before adding. Adding a squeeze of lemon juice before serving can brighten the flavors. If you're short on time, consider using pre-chopped vegetables.
Serving Suggestions
Serve this seafood chowder with crusty bread or a side salad for a complete meal. It pairs beautifully with a light white wine, such as Sauvignon Blanc. For a heartier option, consider serving it alongside Ruth'S Casserole for a comforting dinner experience. Garnish with fresh parsley for a pop of color.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm the chowder on the stove over low heat, stirring occasionally to prevent sticking. You can also microwave it in a microwave-safe dish, heating in 1-minute intervals until warmed through. Avoid boiling to maintain the texture.
Nutrition & Diet Analysis (per serving)
Each serving of Seafood Chowder(Low-Fat) contains roughly 1150 calories, with 39g protein, 204g carbohydrates, and 27g fat. It is an excellent source of iron (220% of the Daily Value), vitamin C (92% of the Daily Value), and dietary fiber (91% of the Daily Value), and a good source of vitamin D. Note that it is relatively high in sodium, at 2147mg per serving (93% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this chowder ahead of time?
Yes, this chowder can be made a day in advance. Allow it to cool completely before storing in the refrigerator. The flavors will meld over time, making it even more delicious. When reheating, remember to add a splash of water or milk if it thickens too much.
What can I substitute for crab meat?
If you can't find fresh crab meat, you can use imitation crab or even canned crab meat as a substitute. While the flavor may differ slightly, both options will still provide a seafood essence to the chowder. Alternatively, consider adding more shrimp or other seafood like scallops for variety.
Is this recipe suitable for freezing?
Yes, this chowder can be frozen, but it's best to do so before adding the shrimp and crab meat. Allow the chowder to cool, then transfer to a freezer-safe container. When ready to eat, thaw in the refrigerator overnight and reheat on the stove, adding the seafood just before serving.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).