Low-Calorie • Gluten-Free

Active35 min

Total50 min

Crab Bisque with Avocado, Tomato & Corn Relish

Our light version of classic crab bisque gets its creaminess from a combination of low-fat milk plus pureed vegetables and potatoes. The tangy, chunky relish provides a texture and flavor contrast to the smoky, rich-tasting bisque. Crabmeat comes canned, in shelf-stable pouches, frozen or pasteurized. Pasteurized has the best flavor; look for it in the fresh seafood section of the market.

• Relish
• 1 small avocado, finely diced
• 1 cup corn, fresh or frozen (thawed)
• 1 medium tomato, seeded and finely diced
• 1 tablespoon lime juice
• ¼ teaspoon salt
• Ground pepper to taste
• Bisque
• 1 tablespoon extra-virgin olive oil
• 1 cup corn, fresh or frozen (thawed)
• 1 cup chopped onion
• 1 cup diced yellow bell pepper
• 1½ cups diced peeled russet potato
• ¾ teaspoon sweet or hot smoked paprika, plus more for garnish
• 1 cup dry sherry
• 2 cups seafood stock or broth or reduced-sodium chicken broth
• 2 cups low-fat milk
• 12 ounces crabmeat, drained if necessary
• ¼ teaspoon salt

1. To prepare relish: Combine avocado, corn, tomato, lime juice, ¼ teaspoon salt and pepper in a small bowl; toss to coat. Let stand at room temperature while you prepare the bisque.

2. To prepare bisque: Heat oil in a large saucepan over medium heat. Add corn, onion and bell pepper and cook, stirring often, until the onion and pepper have softened, about 5 minutes. Add potato and paprika and cook, stirring often, for 2 minutes. Add sherry and cook, scraping up any browned bits, until the liquid has reduced slightly, about 5 minutes. Add stock (or broth) and bring to a boil. Reduce heat and simmer, stirring occasionally, until the potatoes are very tender, about 15 minutes.

3. Working in two batches, puree the vegetable mixture in a blender or food processor. (Use caution when blending hot liquids.) Return the puree to the saucepan; stir in milk, crab and salt. Cook, stirring occasionally, until heated through, 3 to 5 minutes. Serve topped with the relish and more paprika, if desired.

Serves 8: about 1 cup soup & ¼ cup relish each

Calories 219 | Fat 7g (sat 1g) | Cholesterol 35mg | Carbs 21g | Total sugars 8g (added 0g) | Protein 15g | Fiber 4g | Sodium 469mg | Potassium 750mg.

Nutrition bonus: Vitamin C (79% daily value) | Vitamin B₁₂ (78% dv).