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Corn and Crab Bisque

Recipe by Kathleen Zelman, MPH, RD/LD

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 1 small red pepper, finely chopped
  • 2 celery stalks, finely chopped
  • 2 cloves garlic, minced
  • 2 tablespoons all-purpose flour
  • 2 cups low-fat milk
  • 1 cup low sodium vegetable juice
  • 2 cups fat-free seafood, chicken or vegetable stock
  • 1 tablespoon fresh lemon juice
  • 4 cups fresh corn kernels
  • 1 pound lump crab meat, drained and shells removed
  • Dash salt and pinch of red pepper
  • 3 tablespoon chopped fresh basil

Preparation

Heat a large, heavy bottom stock pot over medium heat; add oil. Add onions, peppers, celery and garlic; cook 5-7 minutes until vegetables are translucent and soft. Add flour and cook until blended with vegetables, 2-3 minutes.

Add tomato juice, stock, lemon juice and corn to the stock pot, stirring to combine; heat 10-15 until corn is tender. Reduce heat to medium low; add milk and crab and gently stir to combine and heat, 4-5 minutes. Season with salt and red pepper. Ladle soup into bowls, garnish with basil and serve.

Yield

6 servings

Nutritional Information

Per serving:
Calories: 275
Fat: 7g
Saturated Fat: 1g
Cholesterol: 49mg
Sodium: 320mg
Carbohydrate: 37g
Fiber: 6g
Sugars: 12g
Protein: 10g

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