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20 minute dinner recipes

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Cioppino

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

From EatingWell:  May/June 1995, The Essential EatingWell Cookbook (2004)

What bouillabaisse is to Provence, cioppino is to San Francisco. The principle behind both fish stews is much the same: simmer the catch of the day in a rich broth, grab a soup spoon and enjoy. Like many classic cioppino recipes, this calls for red wine in the broth, but feel free to substitute white. The assortment of seafood can vary as well: little clams instead of mussels, scallops in place of shrimp. Serve with sourdough bread.

8 main-dish servings, about 11/2 cups each | Active Time: 50 minutes | Total Time: 1 hour 10 minutes

Ingredients

Preparation

  1. Heat oil in a heavy soup pot or Dutch oven over medium heat. Add onion and green pepper; cook, stirring, until softened, about 5 minutes. Add garlic and cook until aromatic, about 1 minute. Stir in wine and bring to a boil; cook for 3 minutes, then add tomatoes, clam juice, parsley, bay leaf, oregano and crushed red pepper. Cover, leaving the lid slightly ajar; simmer, stirring occasionally, until the broth is rich and thick, 20 to 30 minutes.
  2. Add mussels, cover and cook for 2 minutes. Remove the mussels with tongs as they open, reserving them in a large bowl. Discard any mussels that do not open. Add crab legs, return to a simmer and cook, uncovered, until the crab is heated through, about 5 minutes. Remove with tongs and reserve along with the mussels. Add shrimp, fish and chopped basil; cover and simmer until the shrimp turns pink and the fish is opaque, 2 to 3 minutes. Discard the bay leaf. Taste and adjust seasonings with salt and pepper. Return the reserved mussels and crab legs to the pot. Reheat briefly and serve.

Nutrition

Per serving : 308 Calories; 7 g Fat; 1 g Sat; 2 g Mono; 151 mg Cholesterol; 10 g Carbohydrates; 45 g Protein; 1 g Fiber; 846 mg Sodium; 715 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 6 lean meat, 1 fat

Tips & Notes