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 for this seafood stew:
- 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 5 minutes.
- Add the shrimp and crayfish, and simmer for 3 to 4 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 6 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 2 minutes. Return the crayfish, shrimp, and vegetables to the broth, and simmer for 1 more minute. Season to taste, ladle into bowls, and serve immediately.
Nutrition Information
|
Serving size
|
1 cup
|
|
Calories
|
222
|
|
Carbohydrate
|
3 grams
|
|
Protein
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36 grams
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|
Fat
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8 grams
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