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Add a photoHealthy Crab Bisque-is a delicious recipe for a seafood and vegetable soup and also includes a corn relish, served on the side. The relish is made with avocado, corn and tomatoes. The Bisque is loaded with corn, bell peppers, potatoes and canned or frozen crabmeat. This is also a healthy, low calories, low fat, low cholesterol, low sodium, low carbohydrates, low sugars, heart-healthy, diabetic-friendly and Weight Watchers (5 PointsPlus) recipe.
Ингредиенты
- RELISH
- 1 small avocado, finely diced
- 1 cup frozen whole-kernel corn, thawed
- 1 medium tomato, seeded, finely diced
- 1 Tbsp lime juice
- 1/4 tsp salt
- Freshly ground black pepper to taste
- BISQUE
- 1 Tbsp extra-virgin olive oil
- 1 cup frozen whole-kernel corn, thawed
- 1 cup chopped onions
- 1 cup diced yellow bell peppers
- 1-1/2 cups diced peeled russet potatoes
- 3/4 tsp paprika + extra for garnish
- 1 cup dry sherry
- 2 cups seafood stock or low-sodium chicken broth
- 2 cups 2% milk
- (12 oz) Frozen or Canned crabmeat, drained if necessary
- 1/2 tsp salt
Инструкции
- To Prepare Relish:
- Combine avocado, corn, tomato, lime juice, salt and pepper in a small bowl; toss to coat. Set aside and let stand at room temperature while you prepare the bisque.
- To Prepare Bisque:
- Heat oil in a large saucepan over medium heat. Add corn, onion and bell pepper; cook, stirring often, until the onion and pepper have softened, about 5 minutes. Add in the potato and paprika; cook, stirring often, for 2 minutes. Add in sherry and cook, scraping up any browned bits until liquid has reduced slightly, about 5 minutes. Add in the broth and bring to a boil. Reduce heat and simmer, stirring occasionally, until the potatoes are very tender, about 15 minutes.
- Working in two batches, puree the vegetable mixture in a blender or food processor. Return puree to saucepan; stir in milk, crab and salt. Cook, stirring occasionally, until heated through, 3 to 5 minutes. Serve each portion of bisque with about 1/4 cup relish; sprinkle with additional paprika, if desired.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 269g | |
| Recipe makes 8 servings | |
| Calories 185 | |
| Calories from Fat 58 | 31% |
| Total Fat 6.43g | 8% |
| Saturated Fat 1.96g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 7mg | 2% |
| Sodium 384mg | 16% |
| Potassium 460mg | 13% |
| Total Carbs 20.82g | 6% |
| Dietary Fiber 2.1g | 7% |
| Sugars 9.06g | 6% |
| Protein 4.93g | 8% |
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