Crab and Pumpkin Bisque
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Servings: 4 generous cups
Calories: 157 per serving
Percent from Fat: 32%
Course: Soups - Side
Food as MedicineSM Ingredient: Pumpkin
Food as MedicineSM TipThe 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 TipWhen cooking with pumpkin, try smaller sweeter varieties called Small Sugar or Baby Pam pumpkins. Leave the larger ones for carving.
Culinary Technique TipTo 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.
Ingredients1 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
PreparationMelt 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 yogurt and reserved leeks. Garnish as desired.
SubstitutionsCurry powder may replace the cardamom and a (6 oz.) pouch refrigerated white crabmeat (such as Blue Star brand) may replace the lump crabmeat.
Nutritional AnalysisTotal 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
Comments on Crab and Pumpkin Bisque
sounds delicious and easy, so delicious and easy that I am off to Whole Foods to get the ingredients and have it for dinner tonight!
yep.. sounds great except that the margarine unhydrogenated or not causes bad cholesterol to increase.
Margarine is not food.
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