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Healthy Recipes: 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