Seafood Stew
Our rich stew is made with green beans. The saffron contributes a pungent flavor and intense yellow color.
Prep Time:
30 mins
Total Time:
30 mins
Servings:
2 servings, 1 3/4 cups each
Ingredients
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2 teaspoons extra-virgin olive oil
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1 medium onion, chopped
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1 clove garlic , minced
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1/2 teaspoon dried thyme
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1/2 teaspoon fennel seed
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1/4 teaspoon salt
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1/4 teaspoon freshly ground pepper
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Pinch of crumbled saffron threads
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1 cup no-salt-added diced tomatoes, with juice
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1/4 cup vegetable broth
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4 ounces green beans, cut into 1-inch pieces
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4 ounces bay scallops, tough muscle removed
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4 ounces small shrimp, (41-50 per pound), peeled and deveined
Directions
1.
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.
2.
Stir in tomatoes, broth and green beans. Bring to a simmer. Cover, reduce heat and simmer for 2 minutes.
3.
Increase heat to medium, stir in scallops and cook, stirring occasionally, for 2 minutes. Add shrimp and cook, stirring occasionally, for 2 minutes more.
Tip:
Ingredient note: Literally the dried stigma from Crocus sativus, saffron adds flavor and golden color to a variety of Middle Eastern, African and European foods. Find it in the spice section of supermarkets, gourmet shops and at tienda.com. It will keep in an airtight container for several years.
Nutrition information
Calories 219, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 103 mg, Sodium 585 mg, Carbohydrate 19 g, Fiber 5 g, Protein 22 g, Potassium 480 mg. Daily Values: Vitamin A 25%, Vitamin C 50%, Iron 20%. Exchanges: Vegetable 3,Lean Meat 3,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
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Italian Fish Stew
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