Olive oil cooking spray
1 cup chopped onion
1 cup chopped celery
1/2 cup chopped red bell pepper
2 -3 cloves of garlic pressed or minced
1/4 cup all purpose flour
1 to 1 1/2 teaspoons curry powder
1/4 teaspoon salt
1/4 to 1/2 teaspoon fresh ground pepper
2 cups chicken stock
2 cups fat free half and half
1 14-3/4 ounce can cream style corn
1-pound red or new potatoes, pealed, boiled al dente and cut into 1-inch cubes
1/2lb lump crab meat with any shell pieces removed
3 tablespoons chopped parsley – optional
Spray a medium sized stockpot or large saucepan with cooking spray and preheat over medium-high for 2 to 3 minutes. Add onion, celery, red pepper and garlic to pan and sauté until tender, about 5 minutes. If vegetables begin to stick or dry out, lower heat and add a small amount of chicken stock.
Rapidly stir flour into vegetables a tablespoon at a time, adding more stock if necessary to achieve a workable consistency. (Without enough liquid, the flour becomes difficult to blend with the vegetables.) Add curry powder, salt and pepper to vegetable mixture.
Stir in remaining stock, fat free half and half, cream style corn and potatoes. Bring to simmer over medium heat stirring often. Reduce heat to low and simmer 20 minutes or until potatoes are tender.
Stir in crab and parsley and adjust seasonings if necessary. Simmer an additional 5 minutes until heated through.
Yield: About 6 1 1/2-cup servings at approximately 230 calories; 1 gram total fat; 0.2 gram saturated fat; 30 milligrams cholesterol; 42 grams carbohydrate; 3.1 grams dietary fiber; 12.3 grams protein; 864 milligrams sodium.