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3
POINTS
per
serving
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 c Fish stock or bouillon
2 c Fresh or frozen corn
1 lb. Crab meat kernels or any white fish
2 29 oz. Cans tomato sauce
1/2 c Italian parsley, chopped
1 Bay leaf Freshly
ground black pepper to taste
1 T. Fresh oregano or 1 t. dried
**Authentic
Maryland Crab Soup should be made with authentic
Maryland blue crabs, but any crab meat or white
fish will do. Tomatoes and corn are the hallmarks
of the Real Thing. This is low-fat eating at its
best.
Instructions:
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.
Yield:
Makes 8-10 servings.
3 POINTS per serving
Nutrition
information:
Per
serving: 204 calories, 2 grams fat, 7 grams fiber
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