"Crab and Dumplings" is a classic dish featuring succulent crab meat cooked in a flavorful tomato-based sauce, served alongside soft, pillowy dumplings made from flour and water. This beloved recipe combines the delicate sweetness of crab with the rich tanginess of tomatoes, creating a comforting and satisfying meal. While the exact origins of the dish are unclear, it likely emerged from the culinary traditions of coastal regions where both seafood and simple, hearty fare are prominent. Over time, variations of the recipe have evolved, with different regions adding their own unique twists and flavors to suit local tastes. Today, Crab and Dumplings continues to delight diners with its delicious combination of seafood and comforting dumplings, showcasing the enduring appeal of timeless recipes rooted in tradition.

Ingredients:

- 1 pound fresh crab meat

- 2 tablespoons olive oil

- 1 onion, finely chopped

- 2 cloves garlic, minced

- 1 can (14 ounces) diced tomatoes

- 1 cup chicken or seafood broth

- 1 teaspoon paprika

- Salt and pepper to taste

- 1 cup all-purpose flour

- Water (as needed for dumpling dough)

- Chopped parsley for garnish (optional)

Method:

- Heat olive oil in a large pot over medium heat. Add chopped onion and garlic, sauté until softened.

- Stir in diced tomatoes (with their juices), chicken or seafood broth, paprika, salt, and pepper. Bring to a simmer.

- Gently fold in the fresh crab meat, being careful not to break it apart too much. Let it simmer for about 10-15 minutes until the flavors meld together.

- Meanwhile, prepare the dumplings: In a mixing bowl, combine the flour with a pinch of salt. Gradually add water, stirring until a soft dough forms.

- Using a spoon, drop small portions of the dumpling dough into the simmering crab mixture. Cover the pot and let it cook for another 10-15 minutes until the dumplings are cooked through.

- Once the dumplings are cooked and the crab mixture is heated through, taste and adjust seasoning if needed.

- Serve hot, garnished with chopped parsley if desired. Enjoy your delicious Crab and Dumplings!

Nutrition Value:

Fresh Crab Meat:

  - Calories: Approximately 130 calories per 3-ounce serving

  - Protein: Rich source of protein, with about 25 grams per 3-ounce serving

  - Fat: Low in fat, with less than 2 grams per 3-ounce serving

  - Sodium: Varies depending on preparation, but typically low

  - Cholesterol: Contains approximately 45-65 milligrams per 3-ounce serving

Benefits: Excellent source of lean protein, contains omega-3 fatty acids, vitamin B12, and minerals like selenium and zinc, which are important for immune function and thyroid health.

Olive Oil:

  - Calories: Approximately 120 calories per tablespoon

  - Fat: Rich in monounsaturated fats, providing about 14 grams per tablespoon

  - Sodium: Virtually sodium-free

Benefits: Contains heart-healthy monounsaturated fats, antioxidants like vitamin E, and anti-inflammatory properties. 

Onion:

  - Calories: Approximately 40 calories per 100 grams

  - Carbohydrates: Provides around 9 grams per 100 grams

  - Protein: Contains about 1 gram per 100 grams

  - Fat: Low in fat

  - Sodium: Very low in sodium

Benefits: Good source of vitamin C, fiber, and various antioxidants, which may help reduce inflammation and support heart health.

Garlic:

  - Calories: Approximately 4 calories per clove

  - Carbohydrates: Provides about 1 gram per clove

  - Protein: Contains a small amount, less than 1 gram per clove

  - Fat: Very low in fat

  - Sodium: Very low in sodium

Benefits: Contains allicin, a compound with potential immune-boosting and antimicrobial properties. Also a source of vitamin C, vitamin B6, and manganese.

Diced Tomatoes:

  - Calories: Approximately 25 calories per 100 grams

  - Carbohydrates: Provides around 5 grams per 100 grams

  - Protein: Contains about 1 gram per 100 grams

  - Fat: Very low in fat

  - Sodium: Depending on preparation, can vary but typically low

Benefits: Rich in vitamins A and C, as well as lycopene, an antioxidant associated with various health benefits including heart health and cancer prevention.

Chicken or Seafood Broth:

  - Nutritional content varies depending on brand and preparation method. Look for low-sodium options if watching sodium intake.

Paprika:

  - Nutritional content is minimal as it is typically used in small amounts for flavoring.

All-Purpose Flour:

  - Calories: Approximately 455 calories per cup

  - Carbohydrates: Provides about 95 grams per cup

  - Protein: Contains around 13 grams per cup

  - Fat: Low in fat, with less than 2 grams per cup

  - Sodium: Very low in sodium

Benefits: Contains some B vitamins and iron, but refined flour lacks the fiber and nutrients found in whole grains.

Water:

  - No calories, carbohydrates, fat, or protein.

  - Essential for hydration and proper bodily functions.

Chopped Parsley (optional):

  - Calories: Approximately 1 calorie per tablespoon

  - Carbohydrates: Provides less than 1 gram per tablespoon

  - Protein: Contains a small amount, less than 1 gram per tablespoon

  - Fat: Very low in fat

  - Sodium: Very low in sodium

Benefits: Good source of vitamin K, vitamin C, and antioxidants. May also have anti-inflammatory properties.