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Low Fat She Crab Soup Recipe

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SheCrab Soup Biscuits & Burlap
SheCrab Soup Biscuits & Burlap from www.biscuitsandburlap.com

Description

She crab soup is a classic dish that originated in the coastal areas of the southern United States. It is a creamy soup made with crab meat and crab roe, which gives it its distinctive flavor and color. However, traditional she crab soup recipes are high in fat and calories due to the use of heavy cream and butter. This low fat she crab soup recipe is a healthier take on the classic dish, without sacrificing any of the delicious flavors.

Prep Time

The prep time for this low fat she crab soup recipe is approximately 20 minutes.

Cook Time

The cook time for this low fat she crab soup recipe is approximately 30 minutes.

Ingredients

  • 1 pound lump crab meat
  • 1/4 cup crab roe
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1/4 cup all-purpose flour
  • 4 cups low-fat milk
  • 1/2 cup dry white wine
  • 1/4 teaspoon cayenne pepper
  • Salt and pepper to taste

Equipment

  • Large pot
  • Whisk
  • Measuring cups and spoons
  • Cutting board
  • Sharp knife

Method

  1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic and sauté until tender, about 5 minutes.
  2. Add the flour to the pot and whisk until well combined. Cook for 2-3 minutes, stirring constantly.
  3. Add the low-fat milk, white wine, cayenne pepper, salt, and pepper to the pot. Whisk until well combined.
  4. Bring the soup to a simmer and cook for 10-15 minutes, stirring occasionally, until it thickens slightly.
  5. Add the lump crab meat and crab roe to the pot and stir gently to combine.
  6. Simmer the soup for an additional 5-10 minutes, until the crab meat is heated through.
  7. Remove the soup from the heat and let it cool for a few minutes.
  8. Using an immersion blender or a regular blender, puree the soup until smooth and creamy.
  9. Return the soup to the pot and reheat it over low heat.
  10. Serve the low fat she crab soup hot, garnished with fresh parsley or chives if desired.

Notes

This low fat she crab soup recipe is a healthier alternative to traditional she crab soup, but it still contains a significant amount of sodium due to the use of crab meat and crab roe. If you are on a low-sodium diet, you may want to reduce the amount of salt used in the recipe.

Nutrition Info

This low fat she crab soup recipe yields 6 servings. Each serving contains approximately 270 calories, 8 grams of fat, 25 grams of carbohydrates, and 23 grams of protein.

Recipes FAQ

Can I use canned crab meat instead of fresh?

Yes, you can use canned crab meat instead of fresh. However, fresh crab meat will give the soup a better flavor.

Can I freeze this soup?

Yes, you can freeze this soup for up to 3 months. Let it cool completely before transferring it to a freezer-safe container.

Can I make this soup ahead of time?

Yes, you can make this soup ahead of time and reheat it when ready to serve.

Recipe Tips

  • Use lump crab meat for the best flavor.
  • If you don't have crab roe, you can omit it from the recipe.
  • For a richer soup, you can use half-and-half or heavy cream instead of low-fat milk.
  • Be sure to puree the soup until it is completely smooth and creamy.
  • Garnish the soup with fresh herbs or a sprinkle of cayenne pepper for added flavor and color.

This low fat she crab soup recipe is a delicious and healthy take on a classic southern dish. It is easy to make and packed with flavor, making it the perfect soup for any occasion.


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