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Healthy Seafood Stew Recipe

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"A friend who lives in Florida shared the recipe for this flavorful stew that's seasoned with chili powder and orange juice concentrate," informs Carolyn Hayes of Marion, Illinois. "My husband really enjoys it, so I make it often."
TOTAL TIME: Prep: 10 min. Cook: 35 min.
MAKES:6 servings
TOTAL TIME: Prep: 10 min. Cook: 35 min.
MAKES: 6 servings

Ingredients

  • 2-1/2 cups chicken broth
  • 1/2 cup uncooked long grain rice
  • 2 teaspoons chili powder
  • 2 garlic cloves, minced
  • 1 can (14-1/2 ounces) diced tomatoes, undrained
  • 3/4 cup julienned green pepper
  • 3/4 cup julienned sweet red or yellow pepper
  • 1/2 cup thinly sliced onion
  • 8 ounces orange roughy or red snapper fillet, cut into 1-inch pieces
  • 4 ounces uncooked medium shrimp, peeled and deveined
  • 3/4 cup orange juice concentrate

Nutritional Facts

1 cup equals 208 calories, 2 g fat (trace saturated fat), 36 mg cholesterol, 578 mg sodium, 35 g carbohydrate, 3 g fiber, 13 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1 fruit.

Directions

  1. In a saucepan, bring broth to a boil. Add the rice, chili powder and garlic; return to a boil. Reduce heat; cover and simmer for 15-20 minutes or until rice is tender. Add the tomatoes, peppers and onion. Cover and cook over medium heat until vegetables are tender. Add fish, shrimp and orange juice concentrate. Cover and simmer for 2-4 minutes or until the fish flakes easily with a fork and the shrimp turn pink. Yield: 6 servings.
Originally published as Seafood Stew in Light & Tasty February/March 2001, p11

Nutritional Facts

1 cup equals 208 calories, 2 g fat (trace saturated fat), 36 mg cholesterol, 578 mg sodium, 35 g carbohydrate, 3 g fiber, 13 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1 fruit.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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Reviewed Sep. 5, 2012

We added mushrooms, but I would also decrease the amount of orange juice concentrate because it had a bit of a tang to it.

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