Corn chowder with crab
Leeks, corn and potatoes make this chunky seafood chowder a satisfying main meal soup. Serve garnished with a swirl of sour cream and some crusty whole-grain bread to accompany.
1 tablespoon olive oil
28 grams (1 oz) fresh ginger, peeled and finely chopped
2 slices back bacon or 3 strips bacon, chopped
1 onion, chopped1 small carrot, peeled and diced
2 celery stalks, chopped
2 leeks, trimmed and thickly sliced
3 cups boiling water
170 grams canned white crab meat
3 potatoes, peeled and cut into small chunks
1 1⁄3 cups frozen corn kernels, thawed
2 tablespoons chopped fresh dill (optional)
1⁄4 cup light sour cream
1 small red chili pepper, deseeded and finely diced (optional)
1.Heat the oil in a large pot. Add the ginger, bacon, onion, carrot and celery and stir over a high heat for 1 minute. Add the leeks, reduce the heat to medium and cook for a further 4 minutes, stirring occasionally. Pour in the water and bring to a boil. Reduce the heat, cover the pot with a lid and simmer for 5 minutes.
2.Drain the crab, reserving the liquid, and set it aside. Stir the potatoes and reserved crab liquid into the soup. Bring back to simmering point, cover again and cook for about 10 minutes until the potatoes are tender.
3.Stir in the corn. Heat again to simmering point, then cover the pot and simmer for 5 minutes until the potatoes break up slightly and thicken the liquid. Lightly stir in the crab and dill (if using), cover the pot and remove it from the heat. Leave to stand for 5 minutes to allow the flavours to infuse. Season with freshly ground black pepper to taste.
4.Serve the chowder in warmed bowls topped with a spoonful of sour cream and a sprinkling of diced chili pepper, if you like.
Cook’s tip• The soup is suitable for freezing without the sour cream.Variation• Instead of crab, use 350 grams peeled raw shrimp, adding them with the corn, or add 250 grams peeled cooked shrimp, thawed and drained if frozen, at the end of cooking.
Serves 4
Preparation time 15 minutes, plus 5 minutes standing
Cooking time 30 minutes
Each serving
17 g protein • 12 g fat of which 4 g saturates • 36 g carbohydrate • 6 g fibre • 334 Calories
