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Recipe makeover: healthy crab and corn chowder

Tags: corn dish soup

With a creative recipe makeover, you could cut calories as well as fat, as well as improve nutrition.

I have no idea if any individual has actually done a ‘Recipe Remodeling’ cooking show – if it hasn’t been done, it must be. A successful recipe renovate could be merely as interesting as well as dramatic as anything you see on truth tv – where a change of somebody’s hair, make-up or clothes creates a stunning improvement. You start with an ‘awful duckling’ of a recipe– one filled with additional fat and also calories– and also transform it right into a ‘stunning swan’ of a meal that’s crammed nutrition. Not long back, I provided you some general tips for providing your dishes a remodeling, yet today I wish to stroll you via the process with a real Dish makeover.

Recipe Makeover– look it over and also determine just what to change

I don’t constantly follow dishes word for word – especially when the dish sounds good, however could tell from the ingredients that I can give it a makeover to make it healthier. I found this recipe for a Crab and Corn Chowder that seemed like it could make a great winter dish with a salad– until I saw just how much fat remained in it. Right here is the component list for the original dish:

Crab and Corn Chowder– original recipe

  • 3 cups / 24 oz corn kernels
  • 4 mugs/ 32 fl oz hen broth
  • 3 cups/ 24 fl oz whipping cream
  • 2 Tablespoons vegetable oil
  • 8 slices of bacon (reserve 3 Tbsps of bacon drippings after cooking)
  • 1 1/2 mugs/ 12 oz chopped onion
  • 1 1/2 cups / 12 oz chopped leeks
  • ¾ cups / 6 oz chopped celery
  • 1 tsp. fennel seeds
  • 1 3/4 pounds white potatoes, peeled as well as reduced into cubes
  • 2 Tablespoons of butter
  • 6 ounces sliced mushrooms
  • 2 Tablespoons dry sherry
  • 1 tsp. thyme leaves
  • 1 pound crabmeat
  • 2 Tablespoons chopped parsley

As I looked this dish over, there were a couple of obvious things that leapt out at me: the 3 cups of whipping lotion, the 7 Tbsps of added fat (from the oil, the bacon fat as well as the butter), and also the bacon. And while there are some veggies in the Soup, I believed that I could add even more to the soup to give it more shade, flavor as well as nutrition.

Crab and Corn Chowder– step by action healthy and balanced makeover

Here’s exactly what I did to give this tasty dish a healthy transformation … and also maintain the taste!

  1. Replaced 3 cups of whipping cream with 2 mugs of lowfat milk as well as 1 cup of level, nonfat Greek-style yogurt. This reduces the fat significantly, yet keeps the velvety texture.
  2. Omitted the bacon – which was made use of to garnish the soup – as well as changed it with some toasted walnuts rather. This removed the bacon grease, too. The omega-3 fats in the nuts are much healthier than the saturated fat in the bacon, as well as the nuts include a wonderful taste and appearance on top of the completed soup.
  3. Reduced the oil from 2 Tbsps to 1, switched over from grease to olive oil, and dealt with the butter entirely. The oil in the original dish was used to sauté the onions as well as leeks, as well as the butter was utilized to sauté the mushrooms, yet I could not see any reason they should be prepared independently, so I merely cooked them entirely while making use of much less oil.
  4. I utilized several of the potatoes to thicken the soup, rather of the whipping cream in the initial. As opposed to leaving them all in chunks, I blended some of the potatoes with the broth to thicken up my soup. That meant I could possibly add even more brew to the soup and also get 2 even more servings.
  5. I included an extra pound of sliced spinach to my chowder. It provided it a lovely color, and improved the nutrition substantially. The enhancement of the spinach and also the broth from the step over also enhanced the variety of servings by 2, which likewise helped to minimize the calories each serving.

Crab and Corn Chowder– light version

This looks like a bunch of prep job, yet this soup in fact fits extremely quickly.

  • ½ cup / 4 oz chopped walnuts
  • 1 pound frozen chopped spinach
  • 3 mugs/ 24 oz corn kernels (can be fresh, frozen or canned without salt)
  • 1 Tablespoon olive oil
  • 1 1/2 cups / 12 oz chopped onion
  • 1 1/2 mugs / 12 oz chopped leeks
  • ¾ cups / 6 oz chopped celery
  • 6 ounces sliced mushrooms
  • 1 3/4 pounds spuds, peeled off and cut into cubes
  • 5 cups/ 40 fl oz hen broth
  • 2 cups / 16 fl oz lowfat milk
  • 2 Tablespoons dry sherry
  • 1 tsp. fennel seeds
  • 1 tsp. thyme leaves
  • 1 mug/ 8 fl oz simple Nonfat Greek yogurt
  • 1 pound crabmeat
  • salt and pepper to taste
  • 2 Tablespoons chopped parsley


  1. Prepare walnuts: sauté over medium high warmth in a dry frying pan up until lightly toasted Set aside.
  2. Prepare spinach: Defrost frozen spinach in a dish in the microwave. Pour right into a filter and also press to get rid of as much fluid as possible. Set aside.
  3. Prepare corn kernels: If utilizing fresh corn, cut the kernels from 6 cobs as well as alloted. If using frozen corn kernels, thaw briefly in the microwave and also drainpipe. If using canned corn, drain fluid. Establish corn bits aside.
  4. In a large stock pot, warmth the olive oil over medium-high heat. Add the onions, leeks, celery as well as mushrooms and sauté for a few minutes until vegetables are beginning to soften.
  5. Add the potatoes, as well as stir momentarily or 2, after that include the chicken brew and also the lowfat milk. Add the sherry, fennel as well as thyme to the pot, offer a simmer, and simmer for regarding 10 mins till the potatoes are tender.
  6. Remove about 2 mugs of the blend– try to get mainly potatoes as well as simply a bit of brew – and try in the blender or food processor till smooth. Add back to the stockpot.
  7. Stir in the spinach and also corn, as well as simmer till heated through.
  8. Lastly, include the nonfat yogurt and also the crabmeat and also stir over tool warmth till merely warmed up with (don’t boil hard, or the yogurt will certainly curdle). Check the flavorings, as well as include salt and also pepper to taste.

When prepared to offer, garnish with a spray of parsley and toasted walnuts.


Recipe Remodeling – fewer calories, less fat, more nutrition

I was really satisfied with my version of this soup. It tasted terrific, and also I had the ability to make it much healthier. As well as merely take a look at the nutrition contrast! I’ve kept the healthy protein, however reduced the calories by over half, minimised the fat by 85 %, doubled the vitamin An and raised the calcium by ONE HUNDRED mg!

Per Serving

Old Version (8 servings)

New Version (10 servings)




Protein (gm)



Fat (gm)



Carbohydrate (gm)



Vitamin A (IU)



Calcium (mg)



Do you have a favored dish that you’ve “brightened” – or do you have a dish that requires a remodeling? Leave a remark and allow all of us know!

This post first appeared on Amazing Exercise And Fitness Tips, please read the originial post: here

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Recipe makeover: healthy crab and corn chowder


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