I found this recipe in the KC Star years back, but it is from Cooking Light magazine originally. It is really good--very distinctive. Browning the flour gives a great nutty flavor to the soup. The nutritional info is based on 1-cup servings, but I always serve it as a main dish with some really good, hearty bread & a salad.
1/2 cup flour
1 tbls butter
2 cups chopped carrots
1 cup chopped celery
1 cup chopped onion
1/4 cup chopped green pepper
1/4 cup chopped red pepper
1 clove garlic, minced
1 tbls Old Bay seasoning
1/4 tsp black pepper
1/4 tsp salt
1/4 tsp dried thyme
1 bay leaf
4 cups clam juice or chicken broth
1 1/2 cups whole milk
1/2 cup half and half
1 lb crab meat (canned is fine)
1/3 cup dry sherry
Place flour in heavy skillet. Cook over medium heat 15 minutes, or until browned, stirring frequently with whisk. Remove from heat & set aside. (If flour starts to brown too quickly, remove from heat & stir flour until it cools. ) Melt butter in Dutch oven or stockpot. Over medium-high heat, add carrots, celery, onion, peppers, & garlic. Saute 5-10 minutes, or until veggies are tender. Add all seasonings. Cook & stir 1 minute. Sprinkle browned flour over veggies, and cook 1 minute longer, stirring well. Stir in clam juice (or chicken broth), and bring mixture to a boil. Reduce heat & simmer 10 minutes or until slightly thickened, stirring frequently. Stir in milk & half and half; cook 4 minutes. Stir in crab meat & sherry; cook 5 minutes, or until soup is thoroughly heated. Discard bay leaf.
Enjoy!
Approximately 9 servings
Per 1 cup serving:
151 cals
5 g fat
46 mg cholesterol
13.3 g carbs
13 g protein
835 mg sodium
1.8 g fiber
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