Lousiana Crab Soup with Okra
lighter and spicier version of New Orleans gumbo.
2 tablespoons low saturated fat margarine
2 large onions, finely chopped
6 celery ribs, finely chopped
1 red bell pepper, finely chopped
2 tablespoons minced garlic
1 teaspoon thyme leaves
1/2 teaspoon crushed red pepper (less if you don't like it too
Salt and freshly ground pepper
1/2 cup dry red wine
One 28-ounce can Italian plum tomatoes, drained and coarsely chopped,
3 bay leaves
2 1/2 quarts fish stock or light chicken stock or 1 1/2 quarts
bottled clam juice mixed with 1 quart water
6 cups fresh or thawed frozen okra, sliced crosswise 1/2 inch thick
1 1/2 pounds lump crabmeat, picked over to remove cartilage
1/2 cup chopped fresh basil
In a large, heavy nonstick pot, melt 2 tablespoons of the margarine. Add
the onions and cook over low heat, stirring occasionally, until softened,
about 10 minutes. Add the celery, bell pepper, garlic, thyme and crushed
pepper. Season with salt and pepper and cook until the vegetables are
softened, about 10 minutes. Add the wine and boil over moderately high
heat until reduced to a syrup, about 1 minute. Add the tomato juices and
bay leaves and boil until reduced by half, about 4 minutes. Add the stock,
bring to a boil and simmer over low heat for 30 minutes.
Spray a large nonstick skillet with cooking oil spray and heat over medium
high heat. Add the okra, season with salt and pepper and cook over moderately
high heat, stirring a few times, until browned, about 4 minutes. Add the
tomatoes and bring to a boil. Stir the okra and tomatoes into the soup
and simmer over low heat for 30 minutes longer. Discard the bay leaves.
Add the crabmeat to the soup and simmer until just heated through. Stir
in the basil and season with salt, pepper and Tabasco. Ladle the soup
into shallow bowls and serve.
Per Serving: 160 Calories; 2g Fat (10.3% calories from
fat); trace Saturated Fat; 26g Protein; 16g Carbohydrate; 3g Dietary Fiber;
53mg Cholesterol; 934mg Sodium. Exchanges: 0 Grain Starch); 3 Lean Meat;
2 1/2 Vegetable; 0 Fat.
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