Diabetes Recipes: Seafood Stew
This stew can be served with boiled yucca or plantains and a vegetable salad. Top it off with some fresh fruit, and you have a healthy meal. Freeze any leftovers and enjoy it later.
Ingredients (Serves 10)
You'll need the following ingredients:
- 6 cups water
- 10 ounces white wine
- 3 celery stalks, chopped
- 3 medium carrots, chopped
- 1 pound large shrimp, washed
- 1 pound crayfish
- 2 tablespoons olive oil
- 2 medium onions, chopped
- 1 medium red pepper, chopped
- 1 medium green bell pepper, chopped
- 4 medium tomatoes, chopped
- 2 tablespoons tomato paste
- 2 teaspoons chopped fresh thyme
- 2 teaspoons chopped fresh oregano
- 1 pound sea bass, cut into chunks
- 1 pound small squid, cleaned and sliced
- Salt and pepper to taste.
Procedure
Here's what you need to do:
- In a large, non-aluminum saucepan, stir together the water, white wine, celery, and carrots. Bring to a simmer and cook for five minutes.
- Add the shrimp and crayfish, and simmer for three to four minutes. Strain the shellfish and vegetables from the broth, and set the broth aside. Peel the crayfish and shrimp, and discard the shells.
- Warm the olive oil in the large saucepan over medium-high heat. Cook the onions and peppers until tender (about six minutes). Stir in the tomatoes, tomato paste, thyme, and oregano. Add the reserved broth and bring to a simmer.
- Stir in the sea bass and squid, and simmer for two minutes. Return the crayfish, shrimp, and vegetables to the broth, and simmer for one more minute. Season to taste, ladle into bowls, and serve immediately.
Nutrition Information
|
Serving size
|
1 cup
|
|
Calories
|
222
|
|
Carbohydrate
|
3 grams
|
|
Protein
|
36 grams
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|
Fat
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8 grams
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