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 very healthy meal! Freeze any leftovers and enjoy it later.
Ingredients - serves 10:
- 6 cups water
- 10 oz. 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:
- 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 |
36 grams |
| Fat |
8 grams |
Daily Servings According to Diabetes Food Guide Pyramid:
| serving from Meat group |
2 |
| serving from Vegetable group |
1/2 |
| serving from Fat |
1/2 |
Source: National Diabetes Education Program (NDEP) http://ndep.nih.gov NIDDK, National Institutes of Health, Bethesda, MD