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Another great recipe from live lighter! Great for the winter months and great if you love Crab. If seafood is not your thing you can still use this recipe and use shredded chicken! Yum

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Enjoy Cooking and tasting!

Prep: 10 mins

Cook: 25 mins

Serves: 4

olive or canola oil spray
1 large brown onion, diced
2 sticks celery, diced
2 cloves garlic, crushed
2 medium potatoes, peeled and diced
1/4 head cauliflower, cut into florets
400 g no-added-salt corn kernels (reserve liquid)
500 mL salt-reduced chicken stock
freshly ground or cracked black pepper
250 g raw or cooked crab meat
chives, chopped, to serve

Heat a large pot and spray with oil; add onion and celery.
Cook for 2-3 minutes over medium-high heat, stirring often, until vegetables have softened.
Stir in garlic and cook for 1 minute until fragrant. Add potato, cauliflower, corn including the water it is canned in, stock and pepper to taste; stir until well combined.
Bring to the boil and simmer on medium heat, partially covered, stirring occasionally for 10 – 15 minutes until vegetables are tender. Remove pot from heat.
Ladle 2 cups of soup into a large heatproof jug and puree with a stick blender. Alternatively, add 2 cups of soup to a food processor bowl. Return puree to soup pot and place on medium heat.
Stir in crab and simmer, uncovered, until raw crab meat is barely cooked, or cooked crab meat is warmed through.
Ladle soup into bowls; season with pepper and sprinkle with chives, if desired.

If no-added-salt corn is not available, drain corn of brine and add to soup with 200 mL of water.


Substitute a diced leek for onion.
Include 1 small zucchini, diced.
Substitute 250g fresh corn kernels cut from 2-3 cobs of corn and 200mL water for canned corn.
Replace crab with a shredded cooked skinless chicken breast.


Nutrition Information     per serve per 100g
Energy 906 kJ 197 kJ
Protein 15.9 g 3.5 g
Fat, total 4.1 g 0.9 g
— saturated 0.4 g 0.1 g
Carbohydrate 24.7 g 5.8 g
— sugars 7.4 g 1.4 g
Sodium 655 mg 142.8 mg
Fibre 7.2 g 1.6 g