Quick Crab Cioppino

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

Suggestions


Indulge in the vibrant flavors of the sea with our Quick Crab Cioppino, a delightful dish that brings the essence of coastal cuisine right to your table. This gluten-free and dairy-free recipe is perfect for those seeking a light yet satisfying meal, whether it's for lunch or dinner. With a preparation time of just 45 minutes, you can enjoy a gourmet experience without the fuss.

Imagine the aroma of fresh herbs mingling with the rich scent of simmering crab and savory broth, creating a symphony of flavors that will tantalize your taste buds. The star of this dish is the succulent Dungeness crab, which, when combined with a medley of aromatic ingredients like garlic, basil, and thyme, transforms into a comforting bowl of goodness. Each spoonful is a celebration of the ocean, making it an ideal choice for seafood lovers.

Not only is this cioppino a feast for the senses, but it also boasts a healthy profile, with only 240 calories per serving. The balance of protein, healthy fats, and carbohydrates makes it a nutritious option for any meal. Whether you're hosting a dinner party or enjoying a cozy night in, our Quick Crab Cioppino is sure to impress and satisfy. Dive into this culinary adventure and savor the taste of the sea!

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%
Source:My Recipes