Pea Soup with Crab Flan Recipe

Looking for an easy pea soup with crab flan recipe? Learn how to make pea soup with crab flan using healthy ingredients.


Submitted by cristyagogo

Makes 6 servings



fresh pea soup with hearty crab flan.

Recipe Ingredients for pea soup with crab flan

1/4 cup skim milk
1 large egg
2 large egg whites
3/4 cup crab, lump
1/4 cup green onions, sliced
1/4 tsp salt
1/8 tsp black pepper
1 tsp olive oil
1/2 cup onion, chopped
1 garlic clove, minced
4 cups chicken broth, fat free, less sodium
2 1/2 cups green peas, shelled
1 cup spinach, torn
2 cups tomato, chopped

Recipe Directions for pea soup with crab flan

  1. preheat oven to 325

  2. to prepare crab flans, combine first 3 ingredients in a medium bowl, stir with a whisk. Stir in crab-meat, green onions, 1/4 teaspoon salt, and pepper. Divide mixture evenly among 4 custard cups or ramekins coated with cooking spray. Place cups on a baking sheet. Bake at 325 for 50 minutes or until a knife inserted in center comes out clean. Remove cups from baking sheet. Loosen edges of custards with a knife or rubber spatula. Place a small plate upside down on top of each cup; invert onto plates, keep warm.

  3. To prepare soup, heat oil in Dutch oven over medium heat. Add chopped onion and garlic; saute 5 minutes or until onion is tender. Stir in broth, 2 cups peas, and 1/4 tsp salt; bring to a boil. Reduce heat; simmer 20 minutes or until the peas are tender. Cool slightly. Place soup and spinach in a blender; process until smooth. Set aside and keep warm. Add 1/2 cup peas to pan; steam, covered 4 minutes or just until tender.

  4. Place 1/2 cup chopped tomato in each of 4 bowls. Arrange 1 flan on top of tomato, and ladle 1 cup soup around each flan. Top each serving with 2 tbsp steamed peas.

  5. From "The best of Cooking Light - Soups and Stews"

Categories

Soup

Nutrition Facts
Serving Size 334.7g
Amount Per Serving
Calories
134
Calories from Fat
28
% Daily Value*
Total Fat
3.1g
5%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Cholesterol
50mg
17%
Sodium
692mg
29%
Potassium
545mg
16%
Total Carbohydrates
13.5g
4%
Dietary Fiber
4.0g
16%
Sugars
5.9g
Protein
12.8g
Vitamin A 29% Vitamin C 56%
Calcium 7% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in dietary fiber
  • High in manganese
  • High in niacin
  • High in phosphorus
  • High in potassium
  • High in selenium
  • Very high in vitamin A
  • High in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
  • Very high in sodium
  • High in sugar
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