She-Crab Soup

She-Crab Soup

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From: Diabetic Living Magazine

To keep fat and calories down, this crabmeat soup is made with fat-free half-and-half, but it's still super rich and creamy. If you don't have time to make the fish stock, substitute 3 cups of reduced-sodium chicken broth.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • Fish Stock
  • Shells from 1 pound large shrimp
  • 1 cup chopped carrot (about 2 carrots)
  • ½ cup chopped celery with leaves
  • ⅓ cup chopped onion
  • 3 sprigs fresh parsley
  • 1 bay leaf
  • 3 whole black peppercorns
  • ½ teaspoon salt
  • 3½ cups water
  • 1 tablespoon lemon juice
  • Soup
  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • ½ cup sliced celery
  • 2 cloves garlic, minced
  • ⅓ cup dry sherry
  • ½ cup uncooked brown rice
  • 2 tablespoons crab roe or red caviar
  • 2 cups fat-free half-and-half
  • 8 ounces fresh or frozen cooked crabmeat (see Tip), cartilage removed and flaked
  • 1 tablespoon snipped fresh chives

Preparation

  • Prep

  • Ready In

  1. Prepare fish stock: Place shrimp shells in a large saucepan. Add carrot, celery, onion, parsley sprigs, bay leaf, whole peppercorns, and salt. Add the water and lemon juice. Bring to boiling; reduce heat. Simmer, covered, for 45 minutes. Strain the mixture through 100%-cotton cheesecloth; discard the solids; set aside.
  2. Prepare soup: Heat olive oil in a large saucepan over medium-high heat; add onion, celery, and garlic. Cook and stir until tender. Add sherry. Bring to boiling; reduce heat. Boil gently, uncovered, until the liquid is nearly evaporated.
  3. Stir in uncooked brown rice. Add fish stock and crab roe (or red caviar). Bring to boiling; reduce heat. Cover and simmer for about 40 minutes or until the rice is very tender. Cool the mixture slightly.
  4. Puree the rice mixture in a blender, half at a time if necessary, until almost smooth. Return to the saucepan; stir in half-and-half. Heat through. Stir in crabmeat. Sprinkle individual servings with snipped chives.
  • Tip: You can substitute canned lump crabmeat if fresh or frozen crabmeat is not available.
  • To make ahead: Prepare fish stock (Step 1) and store in the refrigerator for up to 3 days or in the freezer for up to 6 months.
  • Equipment: Cheesecloth

Nutrition information

  • Serving size: ¾ cup
  • Per serving: 160 calories; 3 g fat(1 g sat); 1 g fiber; 19 g carbohydrates; 9 g protein; 26 mcg folate; 39 mg cholesterol; 2 g sugars; 152 IU vitamin A; 5 mg vitamin C; 74 mg calcium; 1 mg iron; 579 mg sodium; 168 mg potassium
  • Carbohydrate Servings:
  • Exchanges: 1 lean protein, 1 starch, ½ fat

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