Seafood
Stew
This
stew can be served with boiled yucca or plantains and a vegetable
salad. Top it off with some fresh fruit and you have a very
healthy meal! Freeze any leftovers and enjoy it later.
Ingredients - serves 10:
- 6 cups water
- 10 oz. white wine
- 3 celery stalks, chopped
- 3 medium carrots, chopped
- 1 pound large shrimp, washed
- 1 pound crayfish
- 2 tablespoons olive oil
- 2 medium onions, chopped
- 1 medium red pepper, chopped
- 1 medium green bell pepper, chopped
- 4 medium tomatoes, chopped
- 2 tablespoons tomato paste
- 2 teaspoons chopped fresh thyme
- 2 teaspoons chopped fresh oregano
- 1 pound sea bass, cut into chunks
- 1 pound small squid, cleaned and sliced
- Salt and pepper to taste
Procedure:
- In a large, non-aluminum saucepan, stir
together the water, white wine, celery, and carrots. Bring
to a simmer and cook for 5 minutes.
- Add the shrimp and crayfish and simmer
for 3 to 4 minutes. Strain the shellfish and vegetables
from the broth and set the broth aside. Peel the crayfish
and shrimp and discard the shells.
- Warm the olive oil in the large saucepan
over medium-high heat. Cook the onions and peppers until
tender, about 6 minutes. Stir in the tomatoes, tomato paste,
thyme and oregano. Add the reserved broth and bring to a
simmer.
- Stir in the sea bass and squid and simmer
for 2 minutes. Return the crayfish, shrimp and vegetables
to the broth and simmer for 1 more minute. Season to taste,
ladle into bowls, and serve immediately.
Nutrition Information:
Serving size: 1 cup
Calories: 222
Carbohydrate: 3 grams
Protein: 36 grams
Fat: 8 grams
Daily Servings According to Diabetes Food
Guide Pyramid:
serving from Meat group: 2
serving from Vegetable group: 1/2
serving from Fat: 1/2
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