She-Crab Soup
Recipe from Diabetic Living

This crabmeat soup is made with fat-free half-and-half, which makes it rich and creamy, but keeps it low in fat and calories.

She-Crab Soup

by 1  person

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Servings: 8
Serving size: 3/4  cup
Prep Time: 25 mins
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  • 1   tablespoon 
    olive oil
  • 1   cup 
    chopped onion
  • 1/2  cup 
    sliced celery
  • 2   cloves 
    garlic, minced
  • 1/3  cup 
    dry sherry
  • 1/2  cup 
    brown rice
  • 1   recipe 
    Fish Stock or 3 cups reduced-sodium chicken broth
  • 2   tablespoons 
    crab roe or red caviar
  • 2   cups 
    fat-free half-and-half
  • 8   ounces 
    fresh or frozen cooked crabmeat, cartilage removed and flaked*
  • 1   tablespoon 
    snipped fresh chives
Fish Stock
    Shells from 1 pound large shrimp
  • 1   medium 
    carrot, chopped
  • 1   stalk  
    celery with leaves, chopped
  • 1   small 
    onion, chopped
  • 3   sprigs 
    fresh parsley
  • 1   
    bay leaf
  • 3   
    whole black peppercorns
  • 1/2  teaspoon 
  • 3 1/2  cups 
  • 1   tablespoon 
    lemon juice

In a large saucepan, heat olive oil over medium-high heat; add onion, celery, and garlic. Cook and stir until tender. Add sherry. Bring to boil; reduce heat. Boil gently, uncovered, until liquid is nearly evaporated.
Stir in uncooked brown rice. Add Fish Stock or chicken broth and crab roe or caviar. Bring to boiling; reduce heat. Cover and simmer about 40 minutes or until rice is very tender. Cool mixture slightly.
In a blender, puree rice mixture, half at a time if necessary, until almost smooth. Return to saucepan; stir in half-and-half. Heat through. Stir in crabmeat. Sprinkle individual servings with snipped chives. Makes 8 (3/4-cup) servings.
Fish Stock
Place the shells from 1 pound large shrimp in a large saucepan. Add carrot, celery onion, parsley, bay leaf, peppercorns and salt. Add water and lemon juice. Bring to boiling; reduce heat. Cover and simmer for 45 minutes. Strain through 100%-cotton cheesecloth; discard solids. Store stock in the refrigerator for up to 3 days or in the freezer for up to 6 months.

  • *Test Kitchen Tip: You can substitute canned lump crabmeat if fresh or frozen crabmeat is not available.
Nutrition information
Per Serving: cal. (kcal) 160, Fat, total (g) 3, chol. (mg) 39, sat. fat (g) 1, carb. (g) 19, fiber (g) 1, pro. (g) 9, sodium (mg) 579, Starch () 1, Lean Meat () 1, Fat () 0.5, Carb Choice () 1, Percent Daily Values are based on a 2,000 calorie diet
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