High Fiber 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
Two, 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

Directions:
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.

Recipe makes 8 to 10 high fiber servings Maryland Crab Soup.

Nutrition information per serving (1/8th):
Calories: 204
Total Fat: 2g
Fiber: 7g