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Description
adapted from http://www.eatingwell.com/recipes/seafood_stew.html
doubled recipe, tripled broth, and added chili pepper flakes
Ingredients
US|METRIC
4 SERVINGS
- 1 1/2 olive oil (Tbspn)
- 2 yellow onions (medium, chopped)
- 2 cloves garlic (minced)
- 1 dried thyme (heaping tspn)
- 1 fennel seeds (heaping tspn)
- 1/4 salt (tspn)
- 1/2 freshly ground pepper (tspn)
- 2 pinches saffron threads (crumbled)
- 1 can diced tomatoes with juice (no-salt-added)
- 2 cups grape tomatoes (halved)
- 3 1/2 cups low sodium vegetable broth
- 1/2 lb. green beans (cut into 1-inch pieces)
- 1/2 lb. bay scallops
- 1/2 lb. shrimp (peeled and deveined)
- 6 red pepper flakes (shakes of)
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Directions
- Heat oil in a large saucepan over medium heat. Add onion; cook, stirring constantly, until translucent. Add garlic, thyme, fennel seed, salt, pepper, red pepper flakes and saffron; cook for 20 seconds.
- Stir in tomatoes, broth and green beans. Bring to a boil. Reduce to medium/simmer. Simmer for 2 minutes.
- Stir in scallops and cook, stirring occasionally, for 2 minutes. Add shrimp and cook, stirring occasionally, for 2 minutes more.
NutritionView More
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250Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories250Calories from Fat60 |
% DAILY VALUE |
Total Fat7g11% |
Saturated Fat1g5% |
Trans Fat |
Cholesterol105mg35% |
Sodium360mg15% |
Potassium950mg27% |
Protein25g |
Calories from Fat60 |
% DAILY VALUE |
Total Carbohydrate21g7% |
Dietary Fiber7g28% |
Sugars10g |
Vitamin A45% |
Vitamin C50% |
Calcium15% |
Iron25% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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