Intelligent eating

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Corn and crabmeat chowder

Recipe by Diana Swift, Nutritional analysis by Susie Langley, RD, Photos by Bao Dang

Hot liquid comfort for a cold winter night

Excellent source of protein, calcium, phosphorus and potassium; good source of iron, vitamins C and D, and beta carotene

1 tbsp (15 mL) unsalted butter 1 finely chopped green onion ½ tsp (2.5 mL) grated, peeled ginger root (optional) 3 cups (750 mL) fresh or frozen corn kernels 3 cups (750 mL) 1% milk ½ cup (125 mL) finely chopped red pepper ½ lb (250 g) fresh or frozen crabmeat Pinch sea salt Freshly ground black pepper to taste Fresh watercress

1. Melt butter in a heavy saucepan over medium heat and add onion, ginger and 2 cups (500 mL) corn.

2. Stir over low heat until vegetables soften.

3. Add milk. Blend mixture in pot with a hand blender or in a conventional blender until smooth.

4. Add red pepper and remaining corn. Cook about 8 minutes over medium heat until pepper and corn soften.

5. Add crabmeat, salt and pepper and heat thoroughly.

6. Ladle soup into bowls and garnish with sprigs of watercress. Serve with a Boston lettuce salad dressed with light olive oil and plenty of lemon juice.

Makes 4 servings as main dish.

[Per serving: 290 calories, 7 g fat, 3.5 g saturated fat, 55 mg cholesterol, 4 g fibre, 24 g protein, 39 g carbohydrates, 720 mg sodium]