Heart-Healthy Crab Bisque
Dive into a bowl of indulgence without the guilt with our Heart-Healthy Crab Bisque, a luxurious seafood soup that's both nutritious and full of flavor. Crafted with fresh crab meat, a medley of aromatic vegetables, and a splash of low-fat milk, this bisque achieves creamy perfection without heavy cream. The recipe uses low-sodium broth and heart-friendly olive oil to deliver a rich, satisfying taste while keeping your health in mind. Enhanced with vibrant hits of fresh lemon juice, parsley, and a subtle kick of cayenne, it's a dish that balances elegance and wholesome goodness. Ready in under an hour, this comforting seafood bisque is perfect for a light lunch or an impressive dinner starter. Whether you’re craving warmth on a chilly evening or looking for a heart-healthy twist on classic crab bisque, this recipe is sure to become a family favorite!
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Recipe Information
Ingredients
- 1 pound fresh crab meat
- 4 cups low-sodium chicken or seafood broth
- 2 tablespoons olive oil
- 1 unit large onion, chopped
- 2 units celery stalks, chopped
- 1 unit carrot, chopped
- 3 units garlic cloves, minced
- 1 unit bay leaf
- 1 teaspoon fresh thyme
- 0.25 teaspoon cayenne pepper
- 2 tablespoons tomato paste
- 1 cup low-fat milk
- 2 tablespoons cornstarch
- 2 tablespoons water
- 2 tablespoons chopped fresh parsley
- 1 tablespoon fresh lemon juice
- ground black pepper to taste
Instructions
Heat olive oil in a large pot over medium heat. Add chopped onion, celery, and carrot; sauté for about 7-8 minutes until the vegetables begin to soften.
Stir in minced garlic and cook for 1 minute more until fragrant.
Add the bay leaf, fresh thyme, and cayenne pepper, stirring to coat the vegetables.
Mix in the tomato paste and cook for an additional 2 minutes, allowing the paste to slightly caramelize.
Pour in the low-sodium chicken or seafood broth, then add the crab meat, ensuring it is evenly distributed.
Bring the mixture to a gentle boil, then reduce the heat to low, cover, and simmer for 20 minutes.
Remove the bay leaf. Use an immersion blender to puree the soup in the pot until smooth. Alternatively, transfer in batches to a blender, puree until smooth, then return to the pot.
In a small bowl, mix the cornstarch with water to create a slurry. Stir the slurry into the bisque to thicken slightly.
Add the low-fat milk while stirring, and let the soup gently simmer (do not boil) for another 5 minutes or until heated through.
Stir in fresh lemon juice and chopped parsley. Season with ground black pepper to taste.
Serve hot, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1089 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.0 g | 55% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 259 mg | 86% | |
| Sodium | 5690 mg | 247% | |
| Total Carbohydrate | 65.7 g | 24% | |
| Dietary Fiber | 9.1 g | 32% | |
| Total Sugars | 26.9 g | ||
| Protein | 108.6 g | 217% | |
| Vitamin D | 2.5 mcg | 13% | |
| Calcium | 1003 mg | 77% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 2828 mg | 60% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
