Spanish-Style Shrimp Stew
Enjoy this Mediterranean-flavored seafood stew
Recipe Source: Deliciously Healthy Dinners
Prep time Cook time Yields Serving Size
20 minutes 25 minutes 4 servings 11/2 C stew
1 Tbsp olive oil
1 Tbsp garlic, minced (about 2–3 cloves)
1 C fennel (about 1 bulb, outer layers removed), rinsed and diced (or substitute leek or onion)
2 cans (14 1/2 oz each) cans no-salt-added diced tomatoes
1 C low-sodium chicken broth
2 lb new (red) potatoes, rinsed and quartered (about 2 C)
12 oz large shrimp, peeled and deveined (about 24 pieces)
2 Tbsp fresh oregano, rinsed, dried, and chopped (or 2 tsp dried)
2 Tbsp lemon juice
2 Tbsp fresh basil, rinsed, dried, and chopped (or 2 tsp dried)
1/4 tsp salt
1/4 tsp ground black pepper
Total fat 5 g
Saturated fat 1 g
Cholesterol 126 mg
Sodium 375 mg
Total fiber 4 g
Protein 18 g
Carbohydrates 25 g
Potassium 276 mg
1, Heat olive oil in a large sauté pan. Add garlic and fennel, and cook on medium heat, stirring often, until the fennel pieces begin to soften, about 5–7 minutes.
2, Add tomatoes, chicken broth, and potatoes, and bring to a boil. Lower temperature to a gentle simmer, and cook until the potatoes begin to soften, about 10 minutes.
3, Add shrimp, oregano, lemon juice, and basil, and mix gently. Continue to simmer until the shrimp are pink and fully cooked, about 5 minutes (to a minimum internal temperature of 145 °F).
4, Add salt and pepper.
5, Serve 11/2 cups stew (each serving to include about six shrimp).
Tip: Delicious over rice or with a green salad and crispy and crusty bread (broiled with garlic) to soak up the sauce.
Photo & recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.
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