Thursday, November 1, 2012

Seafood Stew

I was clicking around on Amazon the other week and somehow it lead me to this new cookbook. As I've mentioned before, years ago I did the Abs Diet with great success. I've half-heartedly tried it a few times again without any real results, but when I saw this cookbook I knew I wanted to try it out again.

It's not really hard to create meals that are Abs Diet friendly. The diet provides you with a list of foods that you should eat on a regular basis. They are part of the power foods. I believe its something like each meal should have at least 3 power foods and each snack should have one. But, since I'm easily sidetracked with unhealthy recipes like jalapeno popper quiche or milky way cookies, I need the option to flip through a nice healthy cookbook and pick my dinner choices that way.


Seafood Stew
Source: The New Abs Diet Cookbook, p. 157
Servings: 6
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Ingredients:
    • 1 tbsp. olive oil
    • 1 onion, diced
    • 1 red pepper, diced
    • 2 garlic cloves, minced
    • 28 oz. tomato sauce
    • 28 oz. diced tomatoes, not drained
    • 1/4 cup red wine
    • 1/4 cup fresh parsley, chopped
    • 1 tsp. Worcestershire sauce
    • 1 tsp. crushed red pepper flakes
    • 1/2 tsp. dried oregano
    • 1/2 lb. scallops
    • 1/2 lb. shrimp, peeled and deveined
    • 10 oz. baby clams, drained
    • 2 1/2 cups baby spinach 
Directions:
1. Heat olive oil in a large saucepan over medium heat. Add the onion, pepper and garlic and cook for 5 minutes or until slightly softened.
2. Add the tomato sauce, diced tomatoes, wine, parsley, Worcestershire sauce, crushed red pepper flakes and oregano. Bring to a boil. Reduce the heat and let simmer for 20 minutes, stirring occasionally.
3. Add the scallops, shrimp and clams. Return to a boil and boil for 6-8 minutes or until the scallops are tender and the shrimp are pink.
4. Stir in the baby spinach and cook for 1 minute more.

This soup has 3 power foods; olive oil, shrimp and spinach.  It was a bit too acidic for my taste. I think I'd like it better with half of the tomato sauce and more water, even though that would make it more soup-like than a stew. Otherwise, the flavors went together really nicely and its one of those foods that fills you up quickly so you don't end up eating too much.

2 comments:

  1. I love seafood, and putting it in stew for the cold winter days is just a win/win for me. I'll take your advice and use less tomato sauce!

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  2. You can try adding a pinch of sugar. That is a known trick to reduce acidity in tomato sauce.

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