Light Crab Bisque

By ruthg

Serves 6
288 calories, 10g protein, 37 g carbohydrates, 9 g fat (2 g saturated fat), 49 mg cholesterol, 6 g fiber, 12 g sugar, 320 mg sodium. Calories from fat: 27%

Ingredients

• Bisque
• 1 tbsp olive oil
• 1 small onion, finely chopped
• 1 small red pepper, finely chopped
• 2 celery stalks, finely chopped
• 2 cloves garlic, minced
• 2 tbsp all-purpose flour
• 1 cup low-sodium tomato juice
• 2 cups fat-free seafood, chicken, or vegetable stock
• 1 tbsp lemon juice
• 4 cups corn kernels (if using frozen, thaw first)
• 2 cups low-fat milk
• 1 lb lump crabmeat, drained, with shell pieces removed
• dash of salt
• pinch of red or black pepper
• Garnish
• 3 tbsp chopped fresh basil
• 1 medium tomato, seeded and finely diced
• 1 avocado, chopped
• 2 tsp fresh lime juice
• 1 tsp extra virgin olive oil
• dash of salt

Details

Adapted from img.webmd.com

Preparation

Step 1

1. Heat a large, heavy-bottomed stockpot over medium heat. Add oil, onion, pepper, celery, and garlic, and cook 5-7 minutes until vegetables are translucent. Add flour and cook until blended with vegetables, 2-3 minutes.
2. Add tomato juice, stock, lemon juice, and corn to the pot, stirring to combine. Heat 10-15 minutes until corn is tender.
3. Reduce heat to medium-low. Add milk and crab, and stir carefully to combine. Heat gently 4-5 minutes. Season with salt and red or black pepper.
4. In a small bowl, make the garnish: Combine basis, tomato, avocado, lime juice, olive oil, and salt. Toss and set aside.
5. Ladle the soup into bowls, top with tomato-avocado mixture and serve.