Easy corn and crab soup

Written by Catherine Saxelby on Wednesday, 15 July 2009.
Tagged: egg-free, high fibre, light meal, main course, poach, seafood, soup

Ready In: 15 minutes
Prep Time: 7 minutes
Cooking Time: 8 minutes
Serves: 4

This recipe is handy stand-by for those times when you're tired and want something warm and comforting to eat. It's based on one can of creamed corn and one can of crab meat. Easy!

Ingredients

1 tablespoon canola or rice bran oil
1 onion, finely chopped
1 cup button mushrooms, sliced
2 cups (500 mL) salt-reduced chicken stock
440 g can creamed corn
1 tablespoons cornflour
1 cup low-fat milk
170 g can crab meat
2 tablespoons chopped fresh parsley

Nutrition per serve

960 kilojoules (230 Calories), 7 g fat (including 1 g saturated fat), 28 g carbohydrate (including 12 g sugars), 5 g fibre and 990 mg sodium. Read our nutrition rating system.

Directions

Heat oil in a medium-sized pan and cook onion over low heat for 1 or 2 minutes. Add mushrooms and continue cooking for another minute or two.
Add stock and corn, bring to the boil, stirring, then reduce heat and simmer 3 minutes.
Mix cornflour with a little milk to dissolve and then add to pan with remaining milk. Heat and stir to thicken slightly. Do not let it boil.
Stir in flaked crabmeat (with any liquid) and parsley. Heat through for 1 minute and serve.