French Sea Food Stew from Healthy Diabetic Recipes

French Sea Food Stew Recipe

Recipe Ingredients:

Olive oil cooking spray, as needed
2 garlic cloves, minced
1 onion - (6 oz) chopped
2 leeks - (12 oz), washed well,
and thinly sliced, white and 1" green
3 medium tomatoes - (abt 18 oz total), seeded, chopped
1/4 cup chopped flat-leaf parsley
2 sprigs fresh thyme
= (or 1/4 tspn crushed dried thyme)
1 large rosemary sprig
= (or 1/4 tspn crushed dried rosemary)
2 bay leaves
1 piece orange rind - (abt 3")
1/4 tsp fennel seeds, crushed
1/8 tsp freshly-ground black pepper
1/8 tsp Tabasco sauce
= (or crushed red pepper flakes)
3 cups Fish Stock, (see recipe)
2 cups water
Juice of 1 lemon
1 1/2 lb firm fleshed fish, cut 1" strips
1 lb lobster tails, meat removed and
sliced into coins, shells reserved
1 lb large shrimp, cleaned, deveined,
and shells reserved
1 French baguette - (16 oz), cut very thin
slices, coated with olive oil cooking
spray, and baked in a hot oven until
browned on both sides

Recipe Instructions:

Coat a large kettle with cooking spray and add the garlic, onions and leeks. sauté for 5 minutes, stirring occasionally, until soft. Add the tomatoes, parsley, thyme, rosemary, bay leaves, orange rind, fennel, pepper, and hot sauce. Sauté for 3 minutes more. Add the stock, water, and lemon juice, along with the lobster and shrimp shells. Bring to a simmer and cook for fifteen minutes.

Remove the shells and thyme, rosemary, and bay leaves. Puree the vegetables with a bit of broth in a blender or food processor a little at a time until the soup is smooth. Set aside until you are ready to make dinner.

Just before ready to serve, bring the soup to a simmer. Add the fish and simmer for a few minutes. Add the lobster and continue to simmer for another two minutes. Finally add the shrimp and simmer until all the seafood is cooked through, another few minutes.

To serve, ladle broth and seafood in a shallow soup bowls. Top each serving with 3 toasts. Serve immediately.

This recipe yields 6 servings.

Exchanges Per Serving: 4 Very Lean Protein, 3 Carbohydrate (2 bread/starch, 3 vegetables).

Nutrition Facts: 376 calories (13% calories from fat), 39 g protein, 5 g total fat (1.0 g saturated fat), 41 g carbohydrates, 4 g dietary fiber, 116 mg cholesterol, 732 mg sodium.

Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"07-18-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"

Servings: 6

“Americans can eat garbage, provided you sprinkle it liberally with ketchup, mustard, chili sauce, tabasco sauce, cayenne pepper, or any other condiment which destroys the original flavor of the dish.”

~ Henry Miller, American writer (1891-1980)

 

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