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