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Spicy Seafood Stew
Notes: To have quinoa and stew ready at the same time, start quinoa once you've added the potatoes to the stew.
YIELD: Makes 4 servings
Ingredients
1 tablespoon olive oil
1 onion (8 oz.), peeled, halved, and thinly slivered lengthwise
2 cloves garlic, peeled and minced
1 can (32 oz.) diced or crushed tomatoes
8 ounces red or white thin-skinned potatoes (about 1 in. wide), scrubbed and quartered
1 or 2 fresh hot green chilies such as jalapeos, rinsed, stemmed, seeded, and minced
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon salt substitute
12 ounces shelled, deveined shrimp (31 to 40 per lb.), rinsed
8 ounces tilapia or other white-fleshed fish, rinsed and cut into 1-inch chunks
4 ounces fresh or thawed frozen calamari rings, rinsed
2 tablespoons chopped fresh cilantro
Cooked Quinoa
Preparation
1. Heat oil in a 5- to 6-quart pan over medium-high heat; add onion and garlic and stir often until onion is very limp, 8 to 10 minutes. Add tomatoes, 1 1/2 cups water, potatoes, chilies, cumin, chili powder, and salt; increase heat to high and bring to a boil. Reduce heat, cover, and simmer until potatoes are tender when pierced, 20 to 25 minutes.
2. Stir in seafood, if using. Cover and simmer until shrimp and fish are opaque but still moist-looking in the center of thickest part (cut to test), 3 to 4 minutes. Stir in cilantro. Spoon quinoa onto rimmed plates; top with stew.
Nutritional Information
Amount per serving
Calories: 267
Protein: 32g
Fat: 7g
Saturated fat: 0.8g
Carbohydrate: 19g
Fiber: 4.4g
Sodium: 623mg
Cholesterol: 156mg
Notes: To have quinoa and stew ready at the same time, start quinoa once you've added the potatoes to the stew.
YIELD: Makes 4 servings
Ingredients
1 tablespoon olive oil
1 onion (8 oz.), peeled, halved, and thinly slivered lengthwise
2 cloves garlic, peeled and minced
1 can (32 oz.) diced or crushed tomatoes
8 ounces red or white thin-skinned potatoes (about 1 in. wide), scrubbed and quartered
1 or 2 fresh hot green chilies such as jalapeos, rinsed, stemmed, seeded, and minced
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon salt substitute
12 ounces shelled, deveined shrimp (31 to 40 per lb.), rinsed
8 ounces tilapia or other white-fleshed fish, rinsed and cut into 1-inch chunks
4 ounces fresh or thawed frozen calamari rings, rinsed
2 tablespoons chopped fresh cilantro
Cooked Quinoa
Preparation
1. Heat oil in a 5- to 6-quart pan over medium-high heat; add onion and garlic and stir often until onion is very limp, 8 to 10 minutes. Add tomatoes, 1 1/2 cups water, potatoes, chilies, cumin, chili powder, and salt; increase heat to high and bring to a boil. Reduce heat, cover, and simmer until potatoes are tender when pierced, 20 to 25 minutes.
2. Stir in seafood, if using. Cover and simmer until shrimp and fish are opaque but still moist-looking in the center of thickest part (cut to test), 3 to 4 minutes. Stir in cilantro. Spoon quinoa onto rimmed plates; top with stew.
Nutritional Information
Amount per serving
Calories: 267
Protein: 32g
Fat: 7g
Saturated fat: 0.8g
Carbohydrate: 19g
Fiber: 4.4g
Sodium: 623mg
Cholesterol: 156mg