CRAB BISQUE WITH BEANS
This recipe was originally a heavier chili. I lightened it up into a bisque with some additional calcium-packed ingredients, as well as adding crab meat for a lean protein, along with the beans. Although the sherry helps bring out a rich, mellow taste, it may be omitted if desired. There is some chopping here, but still a 20-minute or less prep time.
Ingredients
- 3 medium shallots minced
- 2 garlic cloves minced
- 1 yellow bell pepper cored, seeded and chopped fine
- 2 teaspoons olive oil
- 1 15-ounce can kidney beans rinsed and drained
- 2-3 Tablespoons chili powder
- 1 6-ounce can tomato paste
- 1 1/2 cups vegetable broth low sodium
- 8 ounces jumbo lump crab shells removed
- 1/2 cup evaporated nonfat milk
- 2 Tablespoons dry sherry
- salt and freshly ground pepper to taste
- Flat leaf parsley to garnish optional
Instructions
- Place a medium saucepan over medium heat. Add olive oil. Once oil is hot, add the shallots, garlic and bell pepper. Cook until softened, about 6 minutes.
- Add the beans, chili powder and tomato paste. Stir and continue cooking for another 5 minutes. Stir in the broth and bring to a boil.
- Once boiling, reduce the temperature to a simmer and continue to cook for about 8 minutes.
- Stir in the crab, evaporated nonfat milk, sherry, and heat through. Taste and adjust seasonings (any needed salt, pepper, more chili powder). Makes 4 servings.
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