Crab & Shrimp Corn Soup – Under 300 Calories Per Serving!

Cream based soups are some of my favorites . . . they feel rich and decadent.   But they are also some of the easiest to reinvent into lower calorie versions.

Right now, Alaskan King crab legs are on sale at our grocery store . . . they are actually cheaper per pound than beef.  Crazy right?  So I grabbed a bag and steamed them up.  Typically we dip them in melted butter, but today I decided to create a new, healthy soup recipe with them.

In order to keep the calories low on this recipe, I started with a chicken broth base and 2% skim milk.  Just before serving, I stirred in 1/2 cup cream which was just enough to make it feel a little richer.

I helped myself to two bowls, yet felt no remorse!

Ingredients:

  • crab meat from 2.25 lbs crab clusters, steamed in water
  • 15 large raw shrimp, shelled and rough cut (approx 1/2 lb)
  • 4 cups skim milk
  • 1 medium onion, diced
  • 1/2 pepper, diced (any color)
  • 14.5 oz can chicken broth
  • 14.5 oz can white corn
  • 4 Tbsp butter
  • 1/3 cup flour
  • 1/2 cup heavy cream
  • 2 Tbsp Old Bay Seasoning
  • 4 Tbsp rough chopped parsley
  • salt/pepper to taste

To Make:

Melt butter in heavy stock pot and saute pepper and onion lightly over medium heat.  Add flour and blend, cook for 2-3 minutes.  Whisk in the chicken broth to thicken.  Add milk and blend.  Allow to simmer until steam begins to rise.  Add corn, shrimp and crab meat.  Mix and cook until shrimp is no longer translucent.  Add parsley.  Add Old Bay Seasoning, salt and pepper to taste.  Add cream and blend to incorporate.  Serve.  Makes 6-8 servings.

lori.fortini@gmail.com

13 Comments

  1. OMG… That looks so delish… I absolutely love crab and shrimp… And being under 300 calories is the icing on the cake… I’m so happy I saw your post on the blog loft facebook page. I will be trying this recipe…

    • Made the crab and shrimp soup. At first, Herb was wary and only took 1/2 a bowl. Then, he went back for a second and filled it up. Yummy!

  2. Do any readers have a way to convert this to non-dairy? Coconut milk?
    Thanks.

    • Gail – I believe you could swap out the milk for coconut. You may find it creates a thinner broth, but I suspect the flavor would be FANTASTIC! I used coconut milk in the sweet potato soup you will find here: http://www.peoniesandpears.com/?p=189.

  3. Lori…..Going to give it a try tonight, but can’t see when to add the Old Bay Seasoning?

  4. The only thing I changed was to add real crab meat from a can and frozen corn. My company just loved it. It was totally superb! I will definitely make it again and again!

    • Gwenn – Thank you so much for letting me know! It’s one of our favorites too!

  5. What’s with the 2T Old Bay? You never say when to add that. Seems like a LOT of Old Bay . ..

    • Barbara – I updated the recipe to note that I add it with the salt and pepper. You may certainly adjust to your taste. This is a large pot of soup and I like the spice it gives!

      • Thanks for the update! I ended up sautéing it with the veggies. GREAT RECIPE! Mine did not come out looking as thick as your picture so I put a tablespoon of cornstarch in the cream before adding to the soup and that did the trick. Thanks for sharing!

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