Crab meat is known for it’s soft texture and sweet taste. It goes nicely with savory, sweet, and spicy dishes. It truly is a versatile protein! Crab meat can be hand picked from steamed crabs, or purchased pre-picked, jarred, or canned at the super market.
Crab meat is low in saturated fat, and a good source of zinc! Zinc is an important trace mineral that supports many bodily processes. It supports our immune system, helps vision, supports normal growth in children, supports thyroid function, helps reduce cardiac inflammation and reduces intestinal permeability. Other good sources of zinc include oysters, beef shanks, pork shoulder, chicken leg, pork tenderloin, and lobster.
- 2 tbsp butter
- 1 onion diced
- 4 stalks celery diced
- 1 qt chicken broth
- 1 qt beef broth
- 2 tbsp Worcestershire sauce
- Red pepper flakes to taste
- 2 bay leaf
- 4 tsp old bay
- 16 oz canned tomatoes sauce
- 2 bags mixed vegetables carrots, corn, green beans, peas, lima beans
- 2 potatoes peeled and diced
- 1 lb crab meat
- In a large pot, melt butter over medium heat.
- Add onion and celery and saute until translucent.
- Add chicken stock and beef stock to pot (can also substitute veggie stock).
- Add Worchestershire, pepper flakes, bay leaves, and old bay. Bring to a boil and reduce to a simmer.
- Add tomato sauce, mixed veggies, and potatoes and simmer on medium heat for 20 minutes until potatoes are tender.
- Add in crab meat, adjust seasoning as needed.
Nutrition info is an estimate and may contain errors.
Whether you are a novice in the kitchen, or a seasoned chef, Dietitian Klara will work with you to help you reach your nutrition goals. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating, Cooking with Diabetes and Cooking with Food Sensitivities Guide.