Seafood Stew

4.2 (17)
Seafood Stew

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

Yield: 2 servings, 1 3/4 cups each
Active Time: 30
Total Time: 30

Ingredients

  • 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

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

  • Ingredient note: Literally the dried stigma from Crocus sativus, saffron adds flavor and golden color to a variety of Middle Eastern, African and European foods. Find it in the spice section of supermarkets, gourmet shops and at tienda.com. It will keep in an airtight container for several years.

Nutrition

Nutrition Per Serving

calories 219
fat 6 g (1 g sat, 4 g mono)
cholesterol 103 mg
carbohydrates 19 g
protein 22 g
fiber 5 g
sodium 585 mg
potassium 480 mg

Nutrition Bonus Vitamin C (50% daily value), Selenium (43% dv), Vitamin A (25% dv), Iron (20% dv), Magnesium (15% dv).

Carbohydrate Serving 1

Exchanges 3 vegetable, 3 very lean meat, 1 fat

From EatingWell October/November 2006