Seafood Stew

Seafood Stew

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

From EatingWell: October/November 2006
Yield: 2 servings, 1 3/4 cups each
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

  1. 2 teaspoons extra-virgin olive oil
  2. 1 medium onion, chopped
  3. 1 clove garlic, minced
  4. 1/2 teaspoon dried thyme
  5. 1/2 teaspoon fennel seed
  6. 1/4 teaspoon salt
  7. 1/4 teaspoon freshly ground pepper
  8. Pinch of crumbled saffron threads
  9. 1 cup no-salt-added diced tomatoes, with juice
  10. 1/4 cup vegetable broth
  11. 4 ounces green beans, cut into 1-inch pieces
  12. 4 ounces bay scallops, tough muscle removed
  13. 4 ounces small shrimp, (41-50 per pound), peeled and deveined

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

Nutrition

Nutrition Per Serving: 219 calories; 6 g fat (1 g sat, 4 g mono); 103 mg cholesterol; 19 g carbohydrates; 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).

1 Carbohydrate Serving

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