My friend Courtney came up with this fabulous primal version of Cioppino. It's a one pot (dutch oven) meal, very easy and inexpensive to make. And it makes a huge pot of stew that will last 2-3 days depending on how many people you're cooking for. She even provides the nutritional information at the bottom.
I've made this a lot and haven't tired of it yet.
I add a little crushed red pepper and cayenne for some kick, since I need spice in my life! :P
I hope you like it!
Courtney’s Primal Seafood Stew:
This stew is thick, filling, and ready in under an hour. Use fire-roasted tomatoes for a longer-cooking taste.
Ingredients:
- 1 tablespoon olive oil
- 1 onion, chopped
- 4 cloves garlic, minced
- 1 bulb fennel, quartered and sliced thin
- 2 bell peppers (I used one red and one yellow), chopped
- 1 28-oz can crushed tomatoes
- 1 28-oz can fire-roasted diced tomatoes
- 1 cup chicken, seafood, or fish stock
- 1/4 cup chopped fresh parsley
- 1 cup chopped frozen spinach
- 1 package Trader Joe’s seafood blend, or 1 pound of any combination of shrimp, scallops, and calamari
Method:
- Heat the olive oil in a dutch oven or heavy-bottomed soup pot over medium-high heat.
- Sautee the onion, garlic, and fennel until softened. Season liberally with salt and pepper.
- Add the bell peppers, and cook an additional 2 or 3 minutes.
- Add the tomatoes, stock, parsley, and spinach. Bring to a boil, then add the seafood. Reduce heat to medium. Cover and cook until the seafood is cooked through, about 15 minutes.
Serves 4 big bowls. Per serving: 253 calories, 3.9 g fat, 39 g carbohydrates, 20 g protein
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