Lousiana Crab Soup with Okra

Lousiana Crab Soup with Okra
A lighter and spicier version of New Orleans gumbo.

Servings: 10

• Cooking oil spray
• 2 tablespoons low saturated fat margarine
• 2 large onions, finely chopped
• 6 celery ribs, finely chopped
• 1 red bell pepper, finely chopped
• 2 tablespoons minced garlic
• 1 teaspoon thyme leaves
• 1/2 teaspoon crushed red pepper (less if you don't like it too hot)
• Salt and freshly ground pepper
• 1/2 cup dry red wine
• One 28-ounce can Italian plum tomatoes, drained and coarsely chopped, juices reserved
• 3 bay leaves
• 2 1/2 quarts fish stock or light chicken stock or 1 1/2 quarts bottled clam juice mixed with 1 quart water
• 6 cups fresh or thawed frozen okra, sliced crosswise 1/2 inch thick
• 1 1/2 pounds lump crabmeat, picked over to remove cartilage
• 1/2 cup chopped fresh basil
• Tabasco sauce

In a large, heavy nonstick pot, melt 2 tablespoons of the margarine. Add the onions and cook over low heat, stirring occasionally, until softened, about 10 minutes. Add the celery, bell pepper, garlic, thyme and crushed pepper. Season with salt and pepper and cook until the vegetables are softened, about 10 minutes. Add the wine and boil over moderately high heat until reduced to a syrup, about 1 minute. Add the tomato juices and bay leaves and boil until reduced by half, about 4 minutes. Add the stock, bring to a boil and simmer over low heat for 30 minutes.

Spray a large nonstick skillet with cooking oil spray and heat over medium high heat. Add the okra, season with salt and pepper and cook over moderately high heat, stirring a few times, until browned, about 4 minutes. Add the tomatoes and bring to a boil. Stir the okra and tomatoes into the soup and simmer over low heat for 30 minutes longer. Discard the bay leaves.

Add the crabmeat to the soup and simmer until just heated through. Stir in the basil and season with salt, pepper and Tabasco. Ladle the soup into shallow bowls and serve.

Per Serving: 160 Calories; 2g Fat (10.3% calories from fat); trace Saturated Fat; 26g Protein; 16g Carbohydrate; 3g Dietary Fiber; 53mg Cholesterol; 934mg Sodium. Exchanges: 0 Grain Starch); 3 Lean Meat; 2 1/2 Vegetable; 0 Fat.