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better for you seafood chowder

Kiss0The0Cook avatar
Recipe by
Lori Lumley
@Kiss0The0Cook

Every time we have crab I save the shells and make stock, which can be used fresh the next day or frozen until needed. Recently I found that pureeing cauliflower makes a delicious, creamy, low-fat and non-dairy stand in for a cream soup or sauce. We decided to try it in a soup and it worked! Enjoy!

yield 6 -8
prep time 45 Min
cook time 15 Min
method Stove Top

Ingredients For better for you seafood chowder

  • 1 md
    head of cauliflower, trimmed and cut into florets
  • 3 md
    potatoes, peeled and diced in 1 inch cubes
  • 4 c
    crab, fish, or chicken stock
  • 1 md
    onion, diced
  • 2 clove
    garlic, minced
  • 1/2 sm
    green bell pepper, diced
  • 1/2 sm
    red bell pepper, diced
  • 3
    slices applewood smoked bacon, diced
  • 3 sm
    ears of fresh corn, kernels cut from cob
  • 1 pt
    minced clams with juice
  • 4 lg
    scallops, cut into quarters
  • 2 c
    water
  • 2 Tbsp
    cornstarch
  • 1/4 c
    crab, seafood, chicken stock or water-cold

How To Make better for you seafood chowder

  • 1
    Heat crab, seafood, or chicken stock to a boil. Add cauliflower florets and 1/2 the chopped onion and cook until very soft. Prep remaining vegetables while cauliflower cooks.
  • 2
    In a small skillet, sauté diced bacon for 2 minutes on medium high heat. Add remaining 1/2 onion, garlic, peppers, and corn kernels.
  • 3
    Add 1/2 potatoes to the cauliflower. With a stick blender, process the cauliflower, potatoes, stock, and onion until smooth. Mix 2 tablespoons cornstarch to 1/4 cup of water or cool stock and blend. Add to processed cauliflower mixture. Bring to boil and then reduce to simmer. Add in all the vegetables, bacon, remaining potato, clams, and scallop. (Use any liquid in the clams). Season with sea salt and freshly ground pepper to taste. Simmer 5 minutes on low, and serve.
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