Crab Chowder

This is a delicious, easy and low calorie seafood Crab Chowder recipe that is sure to be a knockout meal! It is full of vegetables and fresh carb meat. This low calorie Chowder packs in all the flavors of seafood, like clam juice, and cod with a lot less fat and calories, making it a great dinner, ideal for any weight watcher.



1 cup fat free milk

1 cup sliced celery

1 large head cauliflower, roughly chopped

1 pound crab meat

1 tbsp. mustard

1 tbsp.

Seasoning of your choice 1 tsp. olive oil

1/2 cup carrots, diced

1/2 cup corn

1/2 cup whole-wheat breadcrumbs

1/2 tsp. freshly ground pepper

1/4 cup whole wheat flour

12 ounces diced cod fish

2 cups seafood stock or clam juice

2 cups shredded Gruyeres cheese

2 cups sliced leeks, rinsed

2 tbsp. chopped fresh dill.


  1. Heat 1 tsp. oil in a Dutch oven over medium-high heat. Add leeks and celery and cook, stirring often, until the leeks are softened, 2 to 3 minutes. Stir in cauliflower, stock (or clam juice), corn, carrots and pepper. Cover and bring to a simmer over high heat. Reduce heat to medium-low and simmer, covered, until the cauliflower is just tender, 5-8 minutes.
  2. Whisk milk, flour and mustard in a measuring cup. Stir into the cauliflower mixture, increase heat to medium-high and bring to a simmer, stirring constantly.
  3. Remove from the heat and stir in crab, 1 1/2 cups Gruyère cheese and half the dill.
  4. Transfer the seafood mixture to the prepared baking dish. Stir in the remaining 1/2 cup Gruyere and the remaining dill. Sprinkle the breadcrumb mixture over the casserole.
  5. Cook until it is bubbling and golden brown, about 30 minutes. Let stand 10 minutes before serving.

Prepare: 45 minute(s)

Cooking time: 30 minute(s)

Number of servings (yield): 8

..and as usual, if this is a Crab Chowder you are sharing with friends or family - or both - a good wine will take care of the rest of the evening...


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