Monday, October 14, 2013

Heart Healthy BOUILLABAISSE




This hearty stew is made with an assortment of fish and shellfish, onions, tomatoes, olive oil, garlic, turmeric, and herbs, Yes, it still takes a bit of time and effort, but it’s a great treat for a special occasion.You don’t get much more festive than this. Serve it with some crusty French bread and a cold white wine.


Ingredients

4 medium red potatoes (about 1 1/2 pounds)
1 1/2 cups thinly sliced onion
1/2 cup dry white wine
1/4 cup chopped fresh parsley
1 1/2 tablespoons tomato paste
1 tablespoon olive oil
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon turmeric
1/4 teaspoon pepper
1/8 teaspoon fennel seeds
2 (8-ounce) bottles clam juice
2 garlic cloves, minced
2 lemon slices
1 (14.5-ounce) can no-salt-added whole tomatoes, drained
1 bay leaf
3/4 pound medium peeled shrimp
3/4 pound cod or other lean white fish fillets, cut into 1-inch pieces

Preparation

Pierce potatoes with a fork. Arrange potatoes in a circle on a paper towel in bottom of microwave oven. Microwave at HIGH 10 minutes, rearranging potatoes after 5 minutes. Wrap potatoes in a towel, and let stand 5 minutes. Peel and cube potatoes; set aside.
Combine onion and next 14 ingredients (onion through bay leaf) in a 3-quart casserole; stir well. Cover with casserole lid, and microwave at HIGH 10 minutes, stirring after 5 minutes. Stir in potato, shrimp, and fish. Cover and microwave at HIGH 3 minutes or until fish flakes easily when tested with a fork. Discard bay leaf.




Calories: 257
Calories from fat: 15%
Fat: 4.4g
Saturated fat: 0.7g
Monounsaturated fat: 2.2g
Polyunsaturated fat: 0.8g
Protein: 26.9g
Carbohydrate: 27.6g
Fiber: 2.8g
Cholesterol: 111mg
Iron: 3.4mg
Sodium: 450mg
Calcium: 99mg

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