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.

Source: Diabetic Living Magazine


Recipe Summary

25 mins
1 hr 30 mins


Fish Stock


Instructions Checklist
  • 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.

  • 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.

  • 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.

  • 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 Facts

3/4 cup
160 calories; protein 9.2g; carbohydrates 18.5g; dietary fiber 0.8g; sugars 1.5g; fat 3.2g; saturated fat 0.5g; cholesterol 38.5mg; vitamin a iu 152.1IU; vitamin c 5.4mg; folate 25.8mcg; calcium 74.4mg; iron 1mg; magnesium 51.7mg; potassium 168mg; sodium 578.6mg.

1 lean protein, 1 starch, 1/2 fat