Cook Smart for a Healthy Heart, Reader's Digest Canada
This tasty, hearty tomato seafood soup is surprisingly quick and easy to make using fresh crab meat. The flaky crab meat goes well with the creamy texture lent by the potatoes, and the anchovies give it a bit of zing.
Heat the margarine and oil in a large saucepan. Add the onion and potatoes and cook over medium heat, stirring, for 5 minutes or until the onion is softened.
Stir in the tomatoes and chopped anchovies, then add the stock, wine and tomato paste. Season with pepper. Bring to a boil, then cover and simmer for 15 minutes, stirring occasionally.
Add about three-quarters of the crab meat to the pan and stir in the milk. Cover again and simmer gently for a further 10 minutes.
Ladle the soup into soup bowls and swirl the sour cream over the top. Garnish with the remaining crab meat, strips of anchovy and a sprinkling of paprika. Serve hot.
Creamy tomato and crab soup variation: For a smooth texture, at the end of step 3 purée the soup in a blender or food processor. Stir in an extra 3⁄4 cup stock or low-fat milk, or a mixture of the two, and heat through.
15 g protein
9 g total fat
3 g saturated fat
56 mg cholesterol
20 g total carbohydrate
9 g sugars
4 g fibre
935 mg sodium
*Tomatoes supply useful amounts of beta carotene and vitamin C, both of which have important antioxidant properties. The red colour of tomatoes comes from lycopene, another powerful antioxidant, which may help to reduce the risk of certain cancers if included in the diet regularly.