TOMATO CRAB BISQUE

Tomato Crab Bisque

One is good…more is better. At least when it comes to variations of tomato soup! This one has the addition of sweet crab, but leaving it out, or adding something else instead would be fine. Team this up with a Caesar salad and some breadsticks for the family to dip. Makes a quick lunch or light dinner that is elegant and impressive.

3 tablespoons olive oil
3 tablespoons finely minced onion
1 large clove garlic, minced
3 tablespoons flour
3 cups low-sodium tomato juice
One 12-ounce can evaporated milk
1/4 teaspoon thyme
1/4 teaspoon basil
1/4 teaspoon Old Bay Seasoning
1/8 teaspoon red pepper flakes
1/4 teaspoon Worcestershire sauce
1 teaspoon Splenda
Kosher salt and black pepper to taste
10 ounces lump crab meat

In a stockpot, over medium heat, combine olive oil, onion, and garlic. Cook for 10 minutes or until softened. Stir in flour very well and cook for one minute. Stir in tomato juice, evaporated milk, thyme, basil, Old Bay Seasoning, red pepper flakes, Worcestershire sauce, Splenda, salt, and pepper. Bring to boil. Reduce heat to low and simmer, stirring ocassionally, for 15 minutes or until thickened. Stir in crab meat and heat through.

Makes 6 servings.

Per Serving:
231 Cal;
16 g Protein;
12 g Tot Fat;
15 g Carb;
1 g Fiber;
4 g Sugar;
471 mg Sodium

CRAB RANGOON

Ingredients

4 oz cream cheese
2 oz fresh green onions , thinly sliced
1/4 cup mayonnaise
6 oz dungeoness crab meat , drained and flaked
12 wonton wrappers
1 cooking spray

Directions

1 Preheat oven to 350°F.
2 In small bowl, mix crabmeat, cream cheese, mayonnaise, and green onions.
3 Coat 12 muffin cups with cooking spray and carefully place 1 won ton wrapper in each cup. Make sure the edges of wrappers extend above sides of cups. Fill evenly with crabmeat mixture.
4 Bake 18 to 20 minutes, or until edges are golden brown and filling is heated all the way through.
5 Serve warm. Garnish with chopped green onions, if desired.

Makes 12 Servings (1 Crab Rangoon Per Serving)

Nutritional Info Per Serving: 
Calories: 72; 
Fat 4.8g; 
Sodium: 122 mg; 
Carbs: 3.2g

CRAB SALAD

Crab Salad

Ingredients 1/4 cup lime juice 1/4 cup rice wine vinegar 1 teaspoon sugar 1 cucumber, seeded and thinly sliced 1/3 cup fresh mint, chopped 12 ounces crab meat 4 cups mixed salad greens (mesclun) or romaine lettuce 4 lime wedges Directions In a small bowl, combine the lime juice, vinegar, sugar, cucumber and mint. Add the crab and toss to coat well. Divide the lettuce among individual plates. Top with the crab mixture. Spoon any remaining dressing over the crab. Garnish with lime wedges and serve immediately. Nutritional Analysis (per serving) Serves 4 Calories 119 Cholesterol 76 mg Protein 19 g Sodium 293 mg Carbohydrate 7 g Fiber 1.5 g Total fat 1 g Potassium 564 mg Saturated fat < 1 g Calcium 124 mg Monounsaturated fat < 1 g