Low Fat Crab Bisque

Indulge in the creamy, ocean-inspired flavors of this Low Fat Crab Bisque—a lighter, healthier twist on the classic seafood soup. Made with tender cooked crab meat, aromatic vegetables, and a rich yet guilt-free base of skim milk and low-sodium chicken broth, this bisque is both comforting and nutritious. A touch of dry white wine, a dollop of tomato paste, and fragrant garlic enhance its depth of flavor, while a hint of lemon juice adds a zesty finish. Thickened with just a touch of flour, this dish achieves its velvety texture without heavy cream, making it perfect for those watching their fat intake. Ready in under an hour and topped with fresh parsley, this elegant yet approachable recipe is ideal for dinner parties or cozy weeknight meals. Serve it with a crusty whole-grain baguette for a complete low-fat delight!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 8 ounces cooked crab meat
• 3 cups low-sodium chicken broth
• 1 cup skim milk
• 1 medium, chopped onion
• 1 chopped celery stalk
• 1 small, chopped carrot
• 1 bay leaf
• 1 tablespoon olive oil
• 2 cloves, minced garlic
• 2 tablespoons all-purpose flour
• 2 tablespoons tomato paste
• 1 cup dry white wine
• 1 tablespoon lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons, chopped fresh parsley

Directions

Step 1

Heat olive oil in a large pot over medium heat.

Step 2

Add the chopped onion, celery, and carrot. Sauté for about 5 minutes or until softened.

Step 3

Add minced garlic and cook for another minute until fragrant.

Step 4

Stir in the flour and cook for 1-2 minutes, stirring constantly to ensure it does not burn.

Step 5

Add the tomato paste and mix until combined.

Step 6

Pour in the white wine, stirring constantly until the mixture thickens and smooths.

Step 7

Slowly add the chicken broth while stirring to prevent lumps.

Step 8

Add the bay leaf, salt, and black pepper. Bring the mixture to a boil.

Step 9

Reduce the heat and simmer for 10 minutes, allowing the flavors to meld.

Step 10

Remove from heat and discard the bay leaf.

Step 11

Use an immersion blender to puree the mixture until smooth. If using a countertop blender, blend the soup in batches and return to the pot.

Step 12

Add the skim milk, lemon juice, and cooked crab meat. Stir gently to combine.

Step 13

Return to a gentle simmer and heat through for about 5 more minutes.

Step 14

Adjust seasoning with additional salt or black pepper to taste.

Step 15

Serve hot, garnished with chopped fresh parsley.

Nutrition Facts

Serving size	(1762.2g)

Amount per serving	% Daily Value*
Calories	893.1

Total Fat 20.7g	0%
Saturated Fat 3.0g	0%
Polyunsaturated Fat 1.4g
Cholesterol 148.7mg	0%
Sodium 4023.4mg	0%
Total Carbohydrate 63.2g	0%
Dietary Fiber 6.8g	0%
Total Sugars 31.4g
Protein 75.7g	0%

Vitamin D 107.4IU	0%
Calcium 684.7mg	0%
Iron 5.7mg	0%
Potassium 2199.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.1%

Protein: 40.8%

Carbs: 34.1%