Crab Bisque with Avocado, Tomato & Corn Relish

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 textural and flavor contrast to the smoky, rich-tasting bisque. Serve with crusty whole-grain rolls and some extra wedges of lime for squeezing.

From EatingWell: July/August 2010
Yield: Makes 8 servings, about 1 cup soup & 1/4 cup relish each
Active Time: 35 minutes
Total Time: 50 minutes

Ingredients

Relish

  1. 1 small avocado, finely diced
  2. 1 cup fresh corn kernels (about 1 large ear; see Tips) or frozen, thawed
  3. 1 medium tomato, seeded and finely diced
  4. 1 tablespoon lime juice
  5. 1/4 teaspoon salt
  6. Freshly ground pepper to taste

Bisque

  1. 1 tablespoon extra-virgin olive oil
  2. 1 cup fresh corn kernels (about 1 large ear; see Tips) or frozen, thawed
  3. 1 cup chopped onion
  4. 1 cup diced yellow bell pepper
  5. 1 1/2 cups diced peeled russet potato
  6. 3/4 teaspoon sweet or hot smoked paprika (see Notes), plus more for garnish
  7. 1 cup dry sherry (see Notes)
  8. 2 cups seafood stock or broth or reduced-sodium chicken broth
  9. 2 cups low-fat milk
  10. 12 ounces crabmeat (see Tips), drained if necessary
  11. 1/2 teaspoon salt

Preparation

  1. To prepare relish: Combine avocado, corn, tomato, lime juice, 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 pureeing 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 each portion of bisque with about 1/4 cup relish; sprinkle with additional paprika, if desired.

Tips & Notes

Nutrition

Nutrition Per Serving: 230 calories; 7 g fat (1 g sat, 4 g mono); 35 mg cholesterol; 23 g carbohydrates; 16 g protein; 4 g fiber; 441 mg sodium; 719 mg potassium.

Nutrition Bonus: Vitamin C (78% daily value), Potassium & Zinc (21% dv), Folate (18% dv), Magnesium (17% dv).

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 1 lean meat, 1 fat