LOW CARBOHYDRATE MAIN COURSES
SEAFOOD STEW
3g net carbs; 8g fat
All Fat and Carb Values Are Approximate.

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This stew can be served with boiled yucca or plantains and a vegetable salad.

• 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

• In a large, non-aluminum saucepan, stir together the water, white wine, celery, and carrots.
  
  
• Bring to a simmer and cook for five minutes.
  
  
• Add the shrimp and crayfish and simmer for three to four 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 six 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 two minutes.
  
  
• Return the crayfish, shrimp and vegetables to the broth and simmer for one more minute.
  
  
• Season to taste, ladle into bowls, and serve immediately.
  
  
• Serves 10.

Per serving (1 cup): 222 Calories; 3g Carbohydrate; 8g Fat; 6g Protein.
All Fat and Carb Values Are Approximate.

	About this recipe: Courtesy of the National Diabetes Education Program (NDEP) NIDDK, National Institutes of Health. http://ndep.nih.gov.

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