Maryland Crab Soup

High Fiber Recipe

By Fitness and Freebies

Authentic Maryland Crab Soup should be made with authentic Maryland blue crabs, but any crab meat or white fish will do. This is low-fat eating at its best.

Recipe Ingredients

2 onions, chopped
2 dried red peppers, crumbled
2 cloves garlic, minced or to taste
1 green pepper, chopped
2 potatoes, diced
3 stalks celery, chopped
4 carrots, sliced
6 cups fish stock or bouillon
2 cups fresh or frozen corn
1 pound crab meat kernels or any white fish
2 29-ounce cans tomato sauce
1/2 cup Italian parsley, chopped
1 bay leaf
Freshly ground black pepper to taste
1 tablespoon fresh oregano or 1 teaspoon dried

Recipe Directions

soup Cook the onion, garlic, green pepper and celery in 1/2 cup of the stock to soften, 5 to 10 minutes.

Add the remaining stock, tomato sauce, bay leaf, oregano, red peppers, potatoes, and carrots and cook 20 minutes, or until the vegetables are tender.

Stir in the corn, crab meat (white fish) and parsley and simmer 5 minutes. Serve with ground black pepper to taste.

Nutrition information per serving (1/8th):
Recipe makes 8 to 10 servings Calories: 204; Total Fat: 2g; Fiber: 7g

High Fiber Tip:

Try a variety of fiber rich foods to increase nutrient sources.

Back to High Fiber Recipes