Seafood Stew

From EatingWell: October/November 2006 — Subscribe Now!

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

Nutrition Profile

Ingredients

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

Preparation

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.

Tips & Notes

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.

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.

Nutrition Bonus: Vitamin C (50% daily value), Selenium (43% dv), Vitamin A (25% dv), Iron (20% dv), Magnesium (15% dv).

1 Carbohydrate Serving

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