Weight Watchers Low Fat Italian Seafood Stew
Ingredients:
1 cup bottled clam juice
4 cloves garlic ; 2 smashed, 2 minced
1 lb. mussels, scrubbed, debearded, or small cherrystone clams
2 tbsp. extra-virgin olive oil, divided
1 onion, thinly sliced
1/2 lb. (8 oz.) squid, cleaned, cut into 1/2" thick rings
1/2 cup dry white wine
1/3 cup red wine vinegar + more to taste
1 can (14-1/2 oz.) diced tomatoes
2 lb. firm, white-fleshed fish fillet, such as monkfish or halibut,
skinned, cut into 1" chunks
8 oz. medium shrimp, peeled, deveined
4 tbsp. chopped fresh parsley, divided use
2 tbsp. fine, dry breadcrumbs
to taste: freshly ground pepper
Directions:
Bring clam juice and smashed garlic to a simmer in a large pot.
Add mussels or clams and cook, covered, until open, 3 - 5 minutes.
Discard garlic and remove mussels from pot, discarding any that did not
open.
Using a fine-meshed sieve lined with cheesecloth, strain broth into a
bowl and set aside.
Wipe out pot.
Add 1 tbsp. oil to pot and heat over medium-low heat.
Add onion, minced garlic and cook, stirring, until softened, 5 - 7 minutes.
Increase heat to high then add squid and cook, stirring, until the squid
turns opaque, about 1 minute. Add wine and 1/3 cup vinegar.
Cook, stirring occasionally, until liquid has reduced by half, 5 - 7
minutes.
Add tomatoes and reserved mussel broth.
Reduce heat to low, cover and simmer until squid is tender, 18 - 20
minutes.
Just before serving, add fish and shrimp to simmering stew and cook,
covered, just until fish is opaque in center, 3 - 5 minutes.
Stir in mussels and heat through, about 1 minute.
With a slotted spoon, remove solids to a bowl and cover to keep warm.
Stir 3 tbsp. parsley, breadcrumbs and remaining 1 tbsp. oil into sauce.
Simmer until sauce thickens to consistency of heavy cream, 1 - 2 minutes.
Adjust seasoning with pepper and vinegar.
Return solids to sauce.
Serve immediately, garnished with remaining 1 tbsp. parsley.
Makes 8 servings.
Nutritional Info Per Serving:
Cal: 280, Fat: 8g, Chol: 156mg, Carb: 8g, Pro: 39g, Fiber: 1g, Sod: 405mg.
Diabetic Exchanges: 1 Vegetable, 5 Very Lean Meat, 1 Fat
5 WW Points
Source : The RecipeRoss Diabetic Delite Mailer
No comments:
Post a Comment