SEAFOOD STEW
Our rich stew is made with green beans. The saffron contributes a pungent flavor and intense yellow color.
Makes 2 servings, 1 3/4 cups each
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
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
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 INFORMATION: Per serving: 219 calories; 6 g fat (1 g sat, 4 g mono); 103 mg cholesterol; 19 g carbohydrate; 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).
TIP: Ingredient note: Saffron is the dried stigmas of purple crocuses. It is sold in threads and powdered form; all you need is an economical pinch of the threads for this recipe. Find it in specialty markets or at tienda.com.
http://www.eatingwell.com/recipes/seafood_stew.html?utm_source=LifeScript&utm_medium=NL_Diabetes&utm_campaign=TR
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