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20 minute dinner recipes

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Cioppino

http://www.eatingwell.com/recipes/cioppino_stew.html

From EatingWell:  March/April 2010

Cioppino is a fish stew traditionally made by Italian fishermen who settled in the North Beach/Fisherman’s Wharf section of San Francisco. It was originally made on fishing boats with whatever fish were at hand. Wine was always an important component of the dish and red was used as often as white—it’s all about what you prefer. This cioppino comes to us from California chef and cooking teacher John Ash, who has been an advocate for sustainable-food issues for years and has served on the board of advisors of Seafood Watch—the advocacy arm of the Monterey Bay Aquarium. Ash chose a variety of shellfish for this recipe, all of which are Seafood Watch Best Choices or Good Alternatives.

10 servings, about 2 3/4 cups each | Active Time: 1 1/4 hours | Total Time: 1 1/4 hours

Ingredients

Preparation

  1. Heat oil in a large, deep soup pot or Dutch oven over medium heat; add onions, garlic, and celery (or fennel). Cook, stirring, until the vegetables are lightly browned, 7 to 9 minutes. Add stock, tomatoes, wine, bay leaves, oregano, fennel seed and crushed red pepper. Bring to a boil. Reduce heat to a simmer and cook, partially covered, for 20 minutes. Strain, discarding solids, and return the broth to the pot. Season with salt and pepper.
  2. Meanwhile, brush bread with garlic oil. Toast in a toaster oven or under the broiler until golden brown.
  3. Bring the broth to a gentle boil. Add shellfish, scallops and shrimp and cook, gently stirring, until the shellfish just begin to open and the shrimp are no longer opaque, about 4 minutes. Add crab, cover and cook until heated through, about 2 minutes. Discard any unopened shellfish.
  4. To serve, place a slice of toasted bread in the bottom of each soup bowl and ladle the cioppino over it. Sprinkle with basil (and/or parsley).

Nutrition

Per serving : 377 Calories; 11 g Fat; 2 g Sat; 7 g Mono; 112 mg Cholesterol; 23 g Carbohydrates; 34 g Protein; 1 g Fiber; 691 mg Sodium; 533 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 4 lean meat, 1 fat

Tips & Notes