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20 minute dinner recipes

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Seafood Stew

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

From EatingWell:  October/November 2006

Our rich stew is made with green beans. The saffron contributes a pungent flavor and intense yellow color.

2 servings, 1 3/4 cups each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

Preparation

  1. Heat oil in a large saucepan over medium heat. Add onion; cook, stirring constantly, for 3 minutes. Add garlic, thyme, fennel seed, salt, pepper and saffron; cook for 20 seconds.
  2. Stir in tomatoes, broth and green beans. Bring to a simmer. Cover, reduce heat and simmer for 2 minutes.
  3. Increase heat to medium, stir in scallops and cook, stirring occasionally, for 2 minutes. Add shrimp and cook, stirring occasionally, for 2 minutes more.

Nutrition

Per serving : 219 Calories; 6 g Fat; 1 g Sat; 4 g Mono; 103 mg Cholesterol; 19 g Carbohydrates; 22 g Protein; 5 g Fiber; 585 mg Sodium; 480 mg Potassium

1 Carbohydrate Serving

Exchanges: 3 vegetable, 3 very lean meat, 1 fat

Tips & Notes