Lobster & Corn Chowder

(1)

The trick to making this healthy lobster chowder recipe have tons of rich flavor is to start with great fish stock. (The best is often in the freezer case at the supermarket.) Then cook the lobsters in the stock to intensify its flavor. There is no flour added in this healthy soup, so it's lighter than a typical creamy chowder--plus it's gluten-free.

Active Time:
1 hr 10 mins
Total Time:
1 hr 10 mins
Servings:
6
Yield:
6 servings
Cook Mode (Keep screen awake)

Ingredients

  • 4 cups fish stock, seafood broth or fish broth

  • 4 cups water

  • 2 1 1/4- to 1 1/2-pound live lobsters

  • 1 tablespoon butter

  • 1 tablespoon extra-virgin olive oil

  • 3 small or 2 large leeks, white and pale green parts only, halved lengthwise, rinsed and thinly sliced

  • 2 large waxy potatoes, such as Yukon Gold, peeled and cut into 1/2-inch cubes

  • 3 large ears fresh corn, husked, or 3 cups frozen corn kernels

  • 1 cup heavy cream or half-and-half

  • ½ cup minced fresh chives, divided

  • ¾ teaspoon ground pepper

  • ½ teaspoon salt

Directions

  1. Bring stock (or broth) and water to a boil in a large stockpot.

  2. Very carefully remove the rubber bands from lobsters (pay attention; they will start trying to pinch). Place the lobsters claws-side down in the pot, cover and cook for 5 minutes. Uncover, carefully flip the lobsters over, cover and cook for 5 minutes more. Remove the lobsters to a large bowl and let cool. (Reserve the stock.)

  3. Working over a large bowl to catch the lobster juice, cut open the tails with kitchen shears. Insert a fork into a tail on an angle and pull out the meat. Crack open the claws with a lobster cracker or nutcracker and remove the meat from the claws and knuckles. (The meat will not be fully cooked.) Cut the meat into 1-inch pieces; set aside in the bowl. Remove the thin legs from the body, break in half and add to the stock.

  4. Meanwhile, heat butter and oil in a large pot over medium-low heat. Add leeks and cook, stirring occasionally, until very soft but not browned, about 10 minutes. Add potatoes and cook for 5 minutes. Increase heat to high and add the reserved stock (with the legs) and any reserved lobster juice; bring to a boil. Reduce heat to maintain a gentle simmer, cover and cook until the potatoes are almost tender, 10 to 12 minutes more.

  5. If using fresh corn, cut the ends so you can stand the cob flat on a work surface. Using a large, sharp knife and standing each cob on its end in a large shallow dish, cut the kernels from the cob. Then, using the blunt side of the knife, scrape down the cob to release the corn "milk." Repeat with the remaining ears of corn.

  6. Stir the corn kernels and corn milk (or frozen corn), reserved lobster meat and its juice, cream (or half-and-half), 1/4 cup chives, pepper and salt into the pot. Cook over medium-low heat until steaming hot and gently simmering, 5 to 6 minutes. Serve topped with the remaining 1/4 cup chives.

    Lobster & Corn Chowder

Tips

To make ahead: Refrigerate for up to 1 day; reheat slowly over low heat.

Originally appeared: EatingWell Magazine, July/August 2017

Nutrition Facts (per serving)

424 Calories
22g Fat
43g Carbs
18g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1 3/4 cups
Calories 424
% Daily Value *
Total Carbohydrate 43g 16%
Dietary Fiber 5g 16%
Total Sugars 9g
Protein 18g 36%
Total Fat 22g 28%
Saturated Fat 11g 57%
Cholesterol 114mg 38%
Vitamin A 1959IU 39%
Vitamin C 22mg 25%
Folate 91mcg 23%
Sodium 686mg 30%
Calcium 127mg 10%
Iron 2mg 12%
Magnesium 99mg 24%
Potassium 1005mg 21%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Related Articles