Spring Seafood Stew

Name: Spring Seafood Stew
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: European
Ingredients: 1 teaspoon olive oil; Cooking spray; 1 cup thinly sliced leek (1 large); 3 garlic cloves ; minced; 1 cup dry white wine; 1 (14 1/2-ounce) can fat-free; less-sodium chicken broth; 3/4 pound medium shrimp; peeled and deveined; 3/4 pound large sea scallops; cut in half horizontally; 2 tablespoons chilled butter; cut into small pieces; 1 1/2 cups chopped plum tomato; 1 tablespoon minced fresh tarragon; 1 teaspoon grated lemon rind; 1/2 teaspoon salt; 1/2 teaspoon black pepper; 1/4 teaspoon ground red pepper

4 steps

Prep:15minCook:20min

Updated at: Sun, 12 Jan 2025 17:37:18 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories286.2 kcal (14%)

Total Fat8.4 g (12%)

Carbs12 g (5%)

Sugars2.8 g (3%)

Protein30.6 g (61%)

Sodium765.4 mg (38%)

Fiber1.4 g (5%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 teaspoonolive oil

1 cupleek

1 cupdry white wine

1 x 14.5 ouncecan fat free less sodium chicken broth

0.75 poundshrimp

medium, peeled and deveined

0.75 poundsea scallops

large, cut in half horizontally

2 tablespoonsbutter

chilled, cut into small pieces

1 ½ cupsplum tomato

chopped

1 tablespoonfresh tarragon

minced

1 teaspoonlemon rind

grated

½ teaspoonsalt

½ teaspoonblack pepper

¼ teaspoonground red pepper

Instructions

Step 1

Heat oil in a large Dutch oven coated with cooking spray over medium heat. Add leek and garlic; cook 4 minutes or until tender, stirring occasionally. Add wine and broth; bring to a simmer. Stir in shrimp and scallops; bring to a boil. Reduce heat; simmer 3 minutes or until shrimp and scallops are done.

Step 2

Remove shrimp and scallops from pan with a slotted spoon; keep warm. Bring broth mixture to a boil; cook 4 minutes. Reduce heat to low. Add butter, stirring constantly with a whisk. Stir in chopped tomato and remaining ingredients.

Step 3

Divide shrimp and scallops evenly among 4 soup bowls; spoon 3/4 cup broth mixture into each bowl.

Step 4

Calories 287 Caloriesfromfat 29% Fat 9.3g Satfat 4.1g Monofat 2.8g Polyfat 1.2g Protein 34g Carbohydrate 10.8g Fiber 1.3g Cholesterol 173mg Iron 3.3mg Sodium 817mg Calcium 93mg

Notes

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