This is a nice light, colorful soup that is great for lunch.
If you are concerned about your sodium intake use low sodium chicken broth and watch the different brands of imitation
crabmeat. The sodium content varies widely from brand to brand. Louis Kemp is one of the lower sodium brands.
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| Recipes |
1 |
2 |
3 |
4 |
5 |
6 |
| Servings |
6 |
12 |
18 |
24 |
30 |
36 |
| Ingredients | ||||||
| Frozen hash brown potatoes |
1-1/2 C. |
3 C. |
4-1/2 C. |
6 C. |
7-1/2 C. |
9 C. |
| Frozen corn |
16 oz. |
32 oz. |
48 oz,. |
64 oz. |
80 oz. |
96 oz. |
| Sliced carrots |
1 C. |
2 C. |
3 C. |
4 C. |
5 C. |
6 C. |
| Diced onion |
1/2 C. |
1 C. |
1-1/2 C. |
2 C. |
2-1/2 C. |
3 C. |
| Dried thyme |
1 t. |
2 t. |
1 T. |
1 T. + 1 t. |
1 T. + 2 t. |
2 T. |
| Garlic powder |
1/2 t. |
1 t. |
1-1/2 t. |
2 t. |
2-1/2 t. |
1 T. |
| Black pepper |
1/4 t. |
1/2 t. |
3/4 t. |
1 t. |
1-1/4 t. |
1-1/2 t. |
| Chicken broth |
3 C. |
6 C. |
9 C. |
12 C. |
15 C. |
18 C. |
| Louis Kemp imitation crab |
12 oz. |
24 oz. |
36 oz. |
48 oz. |
60 oz. |
72 oz. |
| On Hand Ingredients | ||||||
| Skim milk, warmed |
2 C. |
4 C. |
6 C. |
8 C. |
10 C. |
12 C. |
| Flour |
1/3 C. |
2/3 C. |
1 C. |
1-1/3 C. |
1-2/3 C. |
2 C. |
Assembly Directions:
Place the potatoes, corn, carrots, and onions in saucepan or stockpot. Sprinkle with thyme, garlic powder and black pepper. Add broth. Cover and cook on medium heat until vegetables are crisp tender (about 15 to 25 minutes). Allow mixture to
cool.
Freezing Directions:
Place vegetable mixture in a one-gallon freezer bag or rigid freezer container. Crab can be frozen along with the mixture.
Serving Directions:
Thaw crab and vegetable mixture. Chop the crabmeat into bite size pieces and set aside. In a saucepan or stockpot, add the vegetable mixture and 2/3 of the total amount of skim milk (1-1/3 C. for one recipe). Heat on medium high heat until boiling. Place all of the flour in a mixing bowl and gradually stir in the remaining 1/3 of the milk (2/3 C. for one recipe). When the milk/flour mixture is no longer lumpy, add it to the vegetable mixture in the saucepan. Add the crabmeat as well. Stirring constantly over medium, heat, bring the soup to a gentle boil. Allow the soup to boil one minute while continuing to stir. Remove saucepan from heat and serve.
Nutritional Info: With Regular Chicken Broth
Per Serving: 245 Calories; 2g Fat (6.6% calories from fat); 15g Protein; 45g Carbohydrate; 4g Dietary Fiber; 8mg Cholesterol; 726mg Sodium.
Exchanges: 2 Grain (Starch); 1 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 1/2 Other Carbohydrates.
Nutritional Info: With Low-Sodium Chicken Broth
Replace chicken broth with low sodium chicken broth.
Per Serving: 251 Calories; 1g Fat (4.1% calories from fat); 18g Protein; 46g Carbohydrate; 4g Dietary Fiber; 8mg Cholesterol; 603mg Sodium.
Exchanges: 2 Grain (Starch); 1-1/2 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 1/2 Other Carbohydrates.
Carol Santee
Carol is the co-author of the Big Book of Freezer Cooking and the author of 30 Day Gourmet’s Slow Cooker Freezer Favorites, Freezer Lunches To Go and Healthy Freezer Cooking eBooks. She is a computer information specialist and works for a computer software company.
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