She-Crab Soup

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.

Recipe from Diabetic Living
She-Crab Soup
3/4 cup
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 salt
  • 3 1/2 cups water
  • 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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