This satisfying and hearty creamy bisque is perfect with a salad and crusty whole wheat roll for dinner or serve it in a smaller portion as a first course.

Ingredients:

1 tablespoon olive oil

1 small onion, finely chopped

1 small red pepper, finely chopped

2 celery stalks, finely chopped

2 cloves garlic, minced

2 tablespoons all-purpose flour

2 cups low fat milk

1 cup low sodium vegetable juice

2 cups fat free seafood, chicken or vegetable stock

1 tablespoon fresh lemon juice

4 cups fresh corn kernels

1 pound lump crab meat, drained and shells removed

Dash salt and pinch of red pepper

Garnish:

3 tablespoon chopped fresh basil

1 medium tomato, seeded and finely diced

1 avocado, chopped

2 teaspoons fresh lime juice

1 teaspoon extra virgin olive oil

 Preparation:

Heat a large, heavy bottom stock pot over medium heat; add oil.  Add onions, peppers, celery and garlic; cook 5-7 minutes until vegetables are translucent and soft.  Add flour and cook until blended with vegetables, 2-3 minutes.

Add  tomato juice, stock, lemon juice and corn to the stock pot, stirring to combine; heat 10-15 until corn is tender.  Reduce heat to medium low; add milk and crab and gently stir to combine and heat, 4-5 minutes.  Season with salt and red pepper.

In a small bowl, combine basil, tomato, avocado, salt and lime juice; toss and set aside.

Ladle soup into bowls, garnish with gazpacho tomato mixture and serve.

Yield: 6 servings

Nutrition information per serving:

288 calories

79 calories from fat (27%)

9 g fat

2 g saturated fat

49 mg cholesterol

320 mg sodium

37 g carbohydrates

 6 g fiber

12 g sugars

10 g protein