Low Fat Crab Bisque
Indulge in the velvety goodness of this Low Fat Crab Bisque, a lighter twist on the classic seafood soup that doesn't skimp on flavor. Packed with tender cooked crab meat, aromatic vegetables, and a rich base made with skim milk, low-sodium chicken broth, and a hint of dry white wine, this recipe is both healthy and indulgent. Each spoonful delivers a creamy, savory experience enhanced by garlic, tomato paste, and a touch of lemon juice for brightness. Perfect for a weeknight dinner or special occasion, this easy-to-make bisque blends wholesome ingredients for a balanced dish that's ready in under an hour. Serve hot, garnished with fresh parsley, and savor a restaurant-quality meal in the comfort of your home.
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Recipe Information
Ingredients
- 8 ounces cooked crab meat
- 3 cups low-sodium chicken broth
- 1 cup skim milk
- 1 medium, chopped onion
- 1 chopped celery stalk
- 1 small, chopped carrot
- 1 bay leaf
- 1 tablespoon olive oil
- 2 cloves, minced garlic
- 2 tablespoons all-purpose flour
- 2 tablespoons tomato paste
- 1 cup dry white wine
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons, chopped fresh parsley
Instructions
Heat olive oil in a large pot over medium heat.
Add the chopped onion, celery, and carrot. Sauté for about 5 minutes or until softened.
Add minced garlic and cook for another minute until fragrant.
Stir in the flour and cook for 1-2 minutes, stirring constantly to ensure it does not burn.
Add the tomato paste and mix until combined.
Pour in the white wine, stirring constantly until the mixture thickens and smooths.
Slowly add the chicken broth while stirring to prevent lumps.
Add the bay leaf, salt, and black pepper. Bring the mixture to a boil.
Reduce the heat and simmer for 10 minutes, allowing the flavors to meld.
Remove from heat and discard the bay leaf.
Use an immersion blender to puree the mixture until smooth. If using a countertop blender, blend the soup in batches and return to the pot.
Add the skim milk, lemon juice, and cooked crab meat. Stir gently to combine.
Return to a gentle simmer and heat through for about 5 more minutes.
Adjust seasoning with additional salt or black pepper to taste.
Serve hot, garnished with chopped fresh parsley.
Nutrition Facts
Calories |
893 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.7 g | 27% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 149 mg | 50% | |
| Sodium | 4023 mg | 175% | |
| Total Carbohydrate | 63.2 g | 23% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 31.4 g | ||
| Protein | 75.7 g | 151% | |
| Vitamin D | 2.7 mcg | 13% | |
| Calcium | 685 mg | 53% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 2199 mg | 47% | |
*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.
