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Seafood Stew

:  October/November 2006

Your rating: None Average: 4.2 (13 votes)

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


READER'S COMMENT:
"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. "
Seafood Stew Recipe

Makes: 2 servings, 1 3/4 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

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

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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.

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; 0 g added sugars; 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).

Carbohydrate Servings: 1

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


More From EatingWell

Recipe Categories

Type of Dish
Main dish, fish/seafood
Soups/stews
Ethnic/Regional
American
Cajun-Creole
Southern/Soul
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
2
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Heart healthy
Healthy weight
Gluten free
Main Ingredient
Shellfish
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Holiday
Valentine's Day
Style/Theme
Cooking for 2
Quick (total 30 min. or less)
Publication
October/November 2006
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