Crabless Soup

Discussion in 'Food and nutrition' started by T & J Bartimus, Dec 10, 2005.

  1. Crabless Soup

    This soup is typical of Maryland crab soup in flavor. The only big
    difference is the lack of crab meat, which is high in both sodium and
    cholesterol. In it's place we have fish. I happened to have some flounder
    fillets available, but any white fish would do. This is also one of our
    spicier recipes. You can vary the amount of extra pepper if you wish a
    milder version. If you can't find a salt-free seafood seasoning,

    1 cn low sodium chicken broth
    1 cn no salt added tomatoes,diced
    1 lb flounder
    1/2 cup frozen corn
    1/2 cup frozen peas,no salt added
    1 1/2 tsp seafood seasoning
    1/2 tsp black pepper
    1/2 tsp cayenne

    Shred the fish (processing in a food processor with a little of the broth
    does this easily). Place all ingredients in a large saucepan and simmer
    until fish and vegetables are cooked.

    Yield: 4 Servings

    Per Serving: 100 Calories 11 g Protein 1 g Total Fat 0 g Saturated Fat 0 g
    Polyunsaturated Fat 0 g Monounsaturated Fat 12 g Carbohydrates 2.8 g Fiber
    98 mg Sodium 467 mg Potassium 21 mg Cholesterol

    Diabetic Exchanges 0 Starch 0 Fruit 0 Milk 0 Other Carbohydrates 1.5
    Vegetable 1 Lean Meat 0 Very Lean Meat 0 Fat

    Jenn B In SWMO

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