Quick Crab Cioppino

Gluten Free
Dairy Free
Health score
32%
Quick Crab Cioppino
45 min.
4
240kcal

Suggestions


Welcome to a delightful seafood experience with our Quick Crab Cioppino! This luxurious dish brings the taste of the sea right to your table in just 45 minutes, making it perfect for lunch or dinner. With its rich flavors and vibrant colors, this dish is sure to impress your family or guests, all while being gluten-free and dairy-free.

Imagine enjoying tender pieces of Dungeness crab nestled in a fragrant broth made from dry white wine, fresh herbs, and rich chicken broth. The aroma of garlic and onions sizzling in olive oil provides the perfect backdrop for this savory masterpiece. Each bowl is not only a feast for the eyes but also a treat for the palate, as the combination of tomatoes, basil, and thyme infuses the broth with an irresistible depth of flavor.

This Quick Crab Cioppino effortlessly combines quality ingredients to create a meal that’s both satisfying and nourishing, packed with protein while remaining relatively low in calories. With just 240 calories per serving, you can indulge without the guilt. Whether you're looking for a hearty main course to cap off a busy day or a special dish to celebrate an occasion, this cioppino delivers on all fronts. So, roll up your sleeves and prepare to dive into this culinary adventure that celebrates the ocean's bounty!

Ingredients

  • cup wine dry white
  •  crabs cleaned cooked (see below)
  • cups fat-skimmed beef broth 
  • tablespoons basil dried fresh chopped
  • teaspoons thyme sprigs dried fresh
  • cloves garlic minced peeled
  • tablespoons olive oil 
  • 0.5 lb onion peeled chopped
  • tablespoon oregano dried fresh chopped
  • servings salt and pepper 
  • 0.3 cup tomato paste 

Equipment

  • bowl
  • frying pan
  • ladle
  • knife

Directions

  1. Pour olive oil into a 5- to 6-quart pan over medium-high heat. When hot, add onion and garlic and stir often until limp, 3 to 4 minutes.
  2. Add broth, wine, tomato paste, basil, oregano, and thyme; stir often until boiling. Reduce heat and simmer, stirring occasionally, to blend flavors, about 10 minutes.
  3. Add salt and pepper to taste.
  4. Add crabs and simmer, occasionally stirring gently, until hot, about 5 minutes.
  5. Ladle crabs and broth mixture into wide bowls and garnish with basil sprigs.
  6. How to cook crab
  7. Keep live crabs loosely covered in the refrigerator up to 12 hours. Grasp crabs carefully from the rear end, between the legs, and put in a pan to make sure they fit, with 3 to 4 inches of clearance below pan rim.
  8. Remove crabs and fill pan with enough water to cover crabs by 2 to 3 inches. Cover pan and bring water to a boil over high heat.
  9. One at a time, grasp crabs as described above and plunge them headfirst into the boiling water; if you have too much water, ladle out excess and discard. Cover pan and start timing. When water resumes boiling, reduce heat to a simmer. Cook 1 1/2- to 2 1/2-pound crabs 15 minutes, 3-pound crabs about 20 minutes.
  10. Drain crabs; to be able to handle quickly, rinse briefly with cool water.
  11. How to clean, crack, and shell crab
  12. Pull off and discard triangular flap from belly side.
  13. Turn crab belly side down; pulling from the rear end, lift off back shell.
  14. Drain and discard liquid from shell. If desired, scoop soft, golden crab butter and white crab fat from shell into a small bowl to eat by the spoonful with crab or to stir into a dipping sauce. If using back shell for garnish, break bony section (mouth) from front end of shell and discard. Rinse shell well and drain.
  15. On the body section, pull off and discard reddish membrane that covers the center (if it hasn't come off with the back) and any loose pieces. Scoop out any remaining golden butter and add to bowl. Pull off and discard long, spongy gills from sides of body. Rinse body well with cool water.
  16. Twist legs and claws from body. Using a nutcracker or wood mallet, crack the shell of each leg and claw section. With a knife, cut the body into quarters.
  17. Break apart legs and claws; using your fingers, a small fork, a pick, or a crab leg tip, remove meat. Pull body sections apart and dig out pockets of meat. Discard shells. One cooked, cleaned 1 3/4- to 2-pound crab (with back shell) yields 7 1/2 to 8 ounces (1 1/3 to 1 1/2 cups) of meat; heavier crabs do not always have more meat.

Nutrition Facts

Calories240kcal
Protein34.39%
Fat37.26%
Carbs28.35%

Properties

Glycemic Index
41.75
Glycemic Load
3.06
Inflammation Score
-10
Nutrition Score
23.153043311575%

Flavonoids

Malvidin
0.04mg
Catechin
0.46mg
Epicatechin
0.33mg
Hesperetin
0.24mg
Naringenin
0.23mg
Apigenin
0.04mg
Luteolin
0.47mg
Isorhamnetin
2.84mg
Kaempferol
0.38mg
Myricetin
0.05mg
Quercetin
11.56mg

Nutrients percent of daily need

Calories:239.78kcal
11.99%
Fat:8.4g
12.92%
Saturated Fat:1.19g
7.42%
Carbohydrates:14.38g
4.79%
Net Carbohydrates:11.07g
4.02%
Sugar:5.99g
6.66%
Cholesterol:48.08mg
16.03%
Sodium:1310.61mg
56.98%
Alcohol:6.18g
100%
Alcohol %:1.94%
100%
Protein:17.44g
34.88%
Vitamin B12:7.68µg
127.92%
Selenium:35.81µg
51.16%
Vitamin K:49.26µg
46.91%
Copper:0.75mg
37.3%
Manganese:0.59mg
29.72%
Zinc:4.03mg
26.88%
Vitamin B3:4.5mg
22.48%
Phosphorus:223.11mg
22.31%
Iron:3.97mg
22.05%
Potassium:766.92mg
21.91%
Magnesium:78.79mg
19.7%
Vitamin B6:0.35mg
17.66%
Vitamin C:13.94mg
16.9%
Vitamin E:2.4mg
16.01%
Vitamin B2:0.27mg
15.68%
Folate:61.21µg
15.3%
Calcium:142.32mg
14.23%
Fiber:3.32g
13.26%
Vitamin A:491.23IU
9.82%
Vitamin B1:0.1mg
6.65%
Vitamin B5:0.66mg
6.59%