Corn and Crab Chowder

Corn and Crab Chowder
Food Network (Rachel Ray)

Ingredients
• 1 tablespoon vegetable oil or extra-virgin olive oil, 1 turn of the pan in a slow stream
• 2 tablespoons butter
• 2 all-purpose potatoes, peeled and diced
• 2 ribs celery, chopped
• 1 medium yellow onion, chopped
• 1 small red bell pepper, seeded and diced
• 1 bay leaf, fresh or dried
• Salt and freshly ground black pepper
• 1 tablespoon Old Bay seasoning blend, found near seafood department or, on spice aisle in your market
• 3 tablespoons all-purpose flour
• 2 cups vegetable or chicken stock or broth
• 1 quart whole milk
• 3 cups corn kernels, scraped fresh from the cob or, frozen kernels
• 8 ounces cooked lump crab meat, fresh is available in plastic tubs at many fish counters
• 4 small bread boules, 6 inches, hollowed out, preferably sour dough, optional
Toppings:
• Oyster crackers
• Hot cayenne pepper sauce
• Sliced scallions
Directions
Heat a deep pot over moderate heat. Add oil and butter. As you chop your veggies, add them to the pot: potatoes, celery, onion, and red bell pepper. Add bay leaf to the pot. Season vegetables with salt and pepper and Old Bay seasoning. Saute veggies 5 minutes, then sprinkle in flour. Cook flour 2 minutes, stirring constantly. Stir in broth and combine. Stir in milk and combine. Bring soup up to a bubble. Add corn and crab meat and simmer soup 5 minutes. Adjust the soup seasonings. Remove bay leaf. Ladle soup into bread bowls or soup bowls and top with oyster crackers, hot sauce and sliced scallions.

Crab Chowder

Crab Chowder
Recipe from Foodfit.com

1 slice uncooked bacon, diced
½ cup chopped onion
½ cup chopped celery
1 sprig fresh thyme
1 bay leaf
1 ½ cups claim juice or fish stock
6 small red potatoes
1 pound crab meat
2 cups reduced fat (2%) milk
1 red pepper, diced
1 teaspoon, chopped dill

Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf, turn the heat up to medium, and cook until the vegetables are soft, about 10 minutes.

Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender about 10 minutes. Add the milk, peppers, crab and dill and cook until the crab is just heated through. Remove the thyme and bay leaf. adjust the salt and pepper to taste.

Flounder with Lemon and Fresh Herbs

Flounder with Lemon and Fresh Herbs
Recipe from Footfit.com

1 tablespoon olive oil
4 flounder fillets, about 4 to 6 ounces each
salt to taste
freshly ground black pepper
¼ cup flour for dredging
½ cup low-sodium chicken broth or fish stock
2 tablespoons lemon juice
2 tablespoons chopped parsley
1 teaspoon chopped, fresh chives


Heat the olive oil in a large, nonstick skillet until hot. While the oil is heating, season the flounder with salt and pepper and dredge it in flour.

Saute the flounder over high heat, about 2 minutes on each side. Transfer to a warm platter and keep warm.

Quickly add the chicken broth or fish stock to the pan and stir with a wooden spoon to release any caramelized bits that may be stuck to the pan. Cook until the broth has reduced by half. Add the lemon juice. Pour the sauce over the flounder, sprinkle with parsley and chives and serve.

Note: You may have to sauté the flounder in two batches. If so, use a clean pan for each batch. Make the sauce in one of the pans.

Lemon-Garlic Shrimp & Vegetables

I found this recipe on eatingwell.com website but we have not tried it yet.

Lemon-Garlic Shrimp & Vegetables

From EatingWell: March/April 2008
Here's a healthy twist on shrimp scampi. We left out the butter and loaded the dish up with red peppers and asparagus for a refreshing spring meal. Serve with quinoa, whole-wheat couscous or linguine.

4 servings | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients
•4 teaspoons extra-virgin olive oil, divided
•2 large red bell peppers, diced
•2 pounds asparagus, trimmed and cut into 1-inch lengths
•2 teaspoons freshly grated lemon zest
•1/2 teaspoon salt, divided
•5 cloves garlic, minced
•1 pound raw shrimp, (26-30 per pound), peeled and deveined
•1 cup reduced-sodium chicken broth
•1 teaspoon cornstarch
•2 tablespoons lemon juice
•2 tablespoons chopped fresh parsley
Preparation
1.Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
2.Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.
Nutrition
Per serving : 227 Calories; 7 g Fat; 1 g Sat; 4 g Mono; 174 mg Cholesterol; 14 g Carbohydrates; 28 g Protein; 4 g Fiber; 514 mg Sodium; 670 mg Potassium

1 Carbohydrate Serving

Exchanges: 2 vegetable, 3 lean meat, 1 fat