Seafood Stew Recipe
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Contributor: |
Contributor: Wil Wagner
Added: Thursday, July 31, 2008
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Ingredients: |
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
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Directions: |
Directions: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.
Stir in tomatoes, broth and green beans. Bring to a simmer. Cover, reduce heat and simmer for 2 minutes. Increase heat to medium, stir in scallops and cook, stirring occasionally, for 2 minutes. Add shrimp and cook, stirring occasionally, for 2 minutes more.
Ingredient note: Saffron is the dried stigmas of purple crocuses. It is sold in threads and powdered form; all you need is an economical pinch of the threads for this recipe. Find it in specialty markets or at tienda.com.
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Number Of
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Number Of
Servings:2 |
Personal
Notes: |
Personal
Notes: Nutritional Analysis Per serving Calories 219
Carbohydrate Servings 1 Carbohydrates 19 g
Protein 22 g Fat 6 g
Saturated Fat 1 g Cholesterol 103 g
Monounsaturated Fat 4 g Dietary Fiber 5 g
Sodium 585 mg Potassium 480 mg
Exchanges 3 vegetable, 3 very lean meat, 1 fat Nutrition Bonus Vitamin C (50% daily value), Selenium (43% dv), Vitamin A (25% dv), Iron (20% dv), Magnesium (15% dv).
I got this recipe from www.foodnetwork.com/recipes/eating-well
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