Nutrition per serving may change if servings are adjusted.
2 teaspoons extra-virgin olive oil
1 medium onion, chopped
1 clove garlic, minced
1/2 teaspoon dried thyme
1/2 teaspoon fennel seed
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
Pinch of crumbled saffron threads
1 cup no-salt-added diced tomatoes, with juice
1/4 cup vegetable broth
4 ounces green beans, cut into 1-inch pieces
4 ounces bay scallops, tough muscle removed
4 ounces small shrimp, (41-50 per pound), peeled and deveined
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.
Stir in tomatoes, broth and green beans. Bring to a simmer. Cover, reduce heat and simmer for 2 minutes.
Increase heat to medium, stir in scallops and cook, stirring occasionally, for 2 minutes. Add shrimp and cook, stirring occasionally, for 2 minutes more.
Ingredient note: Literally the dried stigma from Crocus sativus, saffron adds flavor and golden color to a variety of Middle Eastern, African and European foods. Find it in the spice section of supermarkets, gourmet shops and at tienda.com. It will keep in an airtight container for several years.
213 calories;6 g fat(1 g sat); 4 g fiber; 20 g carbohydrates; 20 g protein; 48 mcg folate; 105 mg cholesterol; 7 g sugars; 0 g added sugars; 1283 IU vitamin A; 31 mg vitamin C; 114 mg calcium; 2 mg iron; 1020 mg sodium; 370 mg potassium
I don't have saffron and its too expensive but I am going to use garam masala.. I will let you all know how it turns out. Do you recommend any other substitute?
October 13, 2010
By: EatingWell User
Loved this! I doubled all ingredients except the thyme and fennel seed. I omitted the vegetable broth because I was without it on hand. I almost thoroughly cooked the seafood first individually and then added to the broth.