Crab Chili

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Ingredients

  • 2 tablespoons Olive oil
  • 1 pinch Crushed red pepper
  • 1 Small onion, finely diced
  • 2 Leeks, white/green parts only, well-washed, sliced thinly then chopped
  • 2 Stalks celery with leaves, finely diced
  • 1 Small fennel bulb, cored and finely diced
  • 2 Cloves plump garlic, minced
  • 1 tablespoon Green bell pepper, minced
  • 3/4 teaspoon Kosher salt
  • 1/2 teaspoon Fresh ground black pepper
  • 2 tablespoons Chili Powder
  • 1/2 teaspoon Each: ground coriander and ground cumin
  • 1 Small handful fresh parsley, chopped
  • 1 Bay leaf
  • 2 cups Clam juice, bottled or fish stock
  • 2 cups Chicken broth
  • 1 cup Water
  • 2 cups White beans, cooked (Northern or Cannellini)
  • 1 15-ounce can chopped tomatoes, drained and rinsed
  • 1 cup Cooked lump crab meat (picked over) or 2 6-ounce cans of crab, drained/rinsed
  • 3 tablespoons Each: Minced green onion, green bell pepper, cilantro-for garnish (toss together)
  • 2 ounces Extra sharp Cheddar cheese, grated--for garnish

Instructions

  1. In a 6-quart heavy pot with lid, heat oil over medium heat and add the pinch of crushed red pepper, cooking for 30 seconds. Tip in fresh vegetables: onion, leeks, celery, fennel, garlic, green pepper. Season with salt and pepper, chili powder, coriander, cumin, parsley and bay leaf. Cook, stirring, 6 or 7 minutes without browning.
  2. Pour in liquids --clam juice, broth, water--along with the beans and drained tomatoes. Cover and bring to a boil. Taste and adjust seasonings. Cook 20 minutes partly covered or until vegetables are all quite tender.
  3. Stir in the crab. Heat through and simmer a few minutes. Toss together the green onion, green pepper, and cilantro for a fresh salsa garnish and set aside briefly. Taste and adjust seasonings. Serve hot garnished with the fresh green onion salsa and grated cheese.
  4. Whoever gets the bay leaf does the dishes. (Store leftovers tightly covered for no more than 48 hours.)

Nutrition & Diet Analysis (per serving)

907 kcal 45% DV
Protein Fat Carbs

Macronutrients

Protein 27.2g 54% DV
Total Fat 52.7g 68% DV
Carbs 109.4g 40% DV
Fiber 42.8g 100% DV
Sugar 10.4g 21% DV

Electrolytes

Sodium 11181.2mg 100% DV
Potassium 2168.8mg 46% DV
Cholesterol 25.3mg 8% DV

Vitamins & Minerals

Vitamin A 648.5mcg 72% DV
Vitamin C 88mg 98% DV
Vitamin D 0.2mcg 1% DV
Calcium 881.3mg 68% DV
Iron 26.1mg 100% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

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