Crab Vegetable Soup

Name: Crab Vegetable Soup
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 8 servings.
Ingredients: 3/4 cup chopped onion; 2 teaspoons canola oil; 3/4 cup chopped celery; 3 cans (14-1/2 ounces each) diced tomatoes, undrained; 4 cups water; 4 medium carrots, sliced; 1 cup diced peeled potatoes; 1 cup frozen corn; 2 teaspoons reduced-sodium chicken bouillon granules; 2-1/4 teaspoons seafood seasoning; 3/4 teaspoon salt-free lemon-pepper seasoning; 1 pound crabmeat; 1 cup frozen peas, thawed

Fresh crab is plentiful in Penobscot, Maine, where Emily Chaney pops a pound of it into this chunky soup. Chock-full of veggies and flavor, it makes luscious cold-weather fare.

Ingredients

3/4 cup chopped onion
2 teaspoons canola oil
3/4 cup chopped celery
3 cans (14-1/2 ounces each) diced tomatoes, undrained
4 cups water
4 medium carrots, sliced
1 cup diced peeled potatoes
1 cup frozen corn
2 teaspoons reduced-sodium chicken bouillon granules
2-1/4 teaspoons seafood seasoning
3/4 teaspoon salt-free lemon-pepper seasoning
1 pound crabmeat
1 cup frozen peas, thawed

Directions

In a large saucepan, saute onion in oil for 1 minute. Add celery; saute until tender. Stir in the tomatoes, water, carrots, potatoes, corn, bouillon, seafood seasoning and lemon-pepper. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until vegetables are tender. Stir in crab and peas; heat through.

Nutrition Facts

1-2/3 cups: 167 calories, 2g fat (0 saturated fat), 50mg cholesterol, 691mg sodium, 23g carbohydrate (10g sugars, 5g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1 starch.