Chilled Corn Bisque with Basil, Avocado, and Crab

Gluten Free
Health score
6%
Chilled Corn Bisque with Basil, Avocado, and Crab
45 min.
8
162kcal

Suggestions

Ingredients

  • 0.3 cup avocado peeled chopped
  • tablespoon butter 
  • tablespoons cornstarch 
  • cups less-sodium chicken broth fat-free
  • tablespoons basil fresh chopped
  • cups corn kernels fresh ( 8 ears)
  •  garlic clove minced
  • 0.3 teaspoon ground pepper red
  • 0.5 cup half-and-half 
  • 0.5 cup milk 2% reduced-fat
  • 1.5 cups lump crab meat 
  • cup onion finely chopped
  • 0.8 teaspoon salt 

Equipment

  • bowl
  • sauce pan
  • ladle
  • whisk
  • sieve
  • blender

Directions

  1. Combine broth and cornstarch, stirring with a whisk.
  2. Melt butter in a large saucepan over medium-high heat.
  3. Add onion; saut 3 minutes.
  4. Add garlic; saut 30 seconds. Stir in broth mixture, corn, salt, and pepper; bring to a simmer. Cook 10 minutes, stirring frequently (do not boil).
  5. Place half of corn mixture in a blender, and process until smooth.
  6. Pour pureed corn mixture into a large bowl. Repeat procedure with remaining corn mixture. Strain corn mixture through a sieve into a large bowl; discard solids. Stir in milk and half-and-half; chill thoroughly.
  7. Let stand 30 minutes at room temperature; stir well.
  8. Ladle 2/3 cup soup into each of 8 bowls; top each serving with 3 tablespoons crab, about 2 teaspoons avocado, and about 1 teaspoon basil.

Nutrition Facts

Calories162kcal
Protein23.09%
Fat29.8%
Carbs47.11%

Properties

Glycemic Index
31.13
Glycemic Load
0.51
Inflammation Score
-5
Nutrition Score
11.654347720353%

Flavonoids

Cyanidin
0.02mg
Epicatechin
0.02mg
Epigallocatechin 3-gallate
0.01mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.07mg

Nutrients percent of daily need

Calories:162.31kcal
8.12%
Fat:5.72g
8.8%
Saturated Fat:2.56g
15.98%
Carbohydrates:20.35g
6.78%
Net Carbohydrates:18.08g
6.58%
Sugar:6.94g
7.71%
Cholesterol:23.47mg
7.82%
Sodium:869.42mg
37.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.97g
19.95%
Vitamin B12:3.12µg
51.92%
Selenium:14.91µg
21.31%
Copper:0.37mg
18.68%
Phosphorus:181.85mg
18.18%
Zinc:2.44mg
16.3%
Folate:55.85µg
13.96%
Magnesium:50.86mg
12.71%
Vitamin C:9.71mg
11.76%
Vitamin B3:2.28mg
11.41%
Potassium:391.2mg
11.18%
Vitamin B1:0.16mg
10.46%
Manganese:0.19mg
9.69%
Vitamin B5:0.95mg
9.46%
Vitamin B6:0.19mg
9.36%
Fiber:2.27g
9.09%
Vitamin B2:0.14mg
8.45%
Vitamin A:330.58IU
6.61%
Calcium:61.29mg
6.13%
Vitamin K:5.13µg
4.88%
Iron:0.82mg
4.56%
Vitamin E:0.29mg
1.95%
Source:My Recipes