Crab & Pumpkin Bisque: ChefMD®
Aired on Lifetime Television
Sunday, November 4 and December 23, 2007
Show 425
Download Recipe PDF
Food As MedicineSM Tips: The cholesterol in crab does not raise your cholesterol level, unless you eat a lot—a pound or more—of it. What raises your cholesterol level is saturated and trans fat, not cholesterol from food.
Culinary Taste Tip: When cooking with pumpkin, try smaller sweeter varieties called Small Sugar or Baby Pam pumpkins. Leave the larger ones for carving.
Culinary Technique Tip: To thicken nonfat yogurt, place it in a paper towel-lined strainer and let the water leak out into a stainless steel bowl. Save for another use.
Crab & Pumpkin Bisque
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4 generous cups
Calories: 157 per serving (32% from fat)
Ingredients:
1 tablespoon unsalted nonhydrogenated margarine, such as Smart Balance
1 large leek, white and light green part thinly sliced (3/4 cup)
1 (15 oz.) can pumpkin puree, such as Libby's brand
2 1/2 cups low salt chicken broth
1/2 teaspoon ground cardamom
1/8 teaspoon cayenne pepper
6 oz. lump crabmeat
1/4 cup drained, thickened nonfat yogurt, such as Fage
Optional garnishes: toasted pumpkin seeds, dried cranberries
Preparation:
Melt margarine in a large heavy saucepan over medium-high heat. Add leek and cook, stirring frequently, until golden brown, 6 to 8 minutes. Transfer to a small bowl and set aside. Add pumpkin, broth, cardamom and cayenne pepper to same saucepan, mixing well. Bring to a boil over high heat. Reduce heat and simmer uncovered 5 minutes. Stir in crabmeat and heat through. Ladle into shallow bowls and top with sour cream and reserved leeks. Garnish as desired.
Substitutions:
Curry powder may replace the cardamom and a (6 oz.) pouch refrigerated white crabmeat (such as Blue Star brand) may replace the lump crabmeat.
Nutritional Analysis:
Total fat (g): 6
Fat calories (kc): 53
Cholesterol (mg): 35
Trans fatty acids (g): 0
Saturated fat (g): 2
Polyunsaturated fat (g): 1
Monounsaturated fat (g): 2
Fiber (g): 3
Carbohydrates (g): 14
Sugar (g): 5
Protein (g): 14
Sodium (mg): 470
Calcium (mg) 105