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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.

Serves 10

Ingredients:
• 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:
2 serving from Meat group
1/2 serving from Vegetable group
1/2 serving from Fat

National Diabetes Education Program (NDEP) ndep.nih.gov
NIDDK, National Institutes of Health