Healthy Crab BisquePosted on Dec 23rd 2010 1:00PM by Tanya Zuckerbrot
Elizabeth from Pendleton, Ore., writes in with an old recipe for crab bisque that her family enjoys around the holidays. The recipe is simple and easy to make, but loaded with fat and calories from a combination of whole milk, canned creamed soups, butter and more cream. Elizabeth is trying to lose weight, but she loves to cook. She has avoided making this recipe for the holidays this year because she fears the pounds it is sure to add to her scale.
In my rehab, I will leave in a little bit of the cream for flavor, but I will replace the canned soups with water and aromatic vegetables and use evaporated skim milk instead of whole milk. A little cornstarch will ensure it reaches the desired thickness. Adding a few spices such as garlic and red pepper will help add depth to the flavor and guarantee that your friends ask for the recipe.
Serve with a whole-wheat baguette for a full meal.
1 tablespoon olive oil
3 large shallots, minced
3 cloves garlic, minced
2 tablespoons celery, minced
4 ounces white button mushrooms, sliced
1/2 cup white wine
1 cup light cream
2 cans 12-ounce evaporated skim milk
2 tablespoons cornstarch
1/2 pound lump crabmeat (or substitute imitation crabmeat)
4 green onions, sliced
1/4 teaspoon ground white pepper
2. Add wine. Once it starts to boil, add cream and milk and bring to a boil again.
3. In a small bowl, whisk together cornstarch and 2 cups water. Slowly pour this mixture into the pot while stirring. Reduce heat and simmer until mixture thickens.
4. Add crabmeat and green onions, and simmer for 6 to 8 minutes, until cooked through. Season with pepper.
5. Ladle into individual serving bowls and sprinkle with parsley.
Nutrition Content (per serving)
417 calories, 16 g fat, 8 g saturated fat, 35 g carbohydrates, 23 g sugars, 1 g fiber, 29 g protein, 858 mg sodium
Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.
Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of "The F-Factor Diet," and the founder of Skinny in the City and The Skinny on Dietitians, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!