French Sea Food Stew

Recipe Ingredients

		Olive oil cooking spray - as needed
2		Garlic cloves - minced
1		Onion - (6 oz) chopped
2		Leeks - (12 oz) - washed well,
		And thinly sliced, white and 1" green
3		Tomatoes - (abt 18 oz total) - seeded, chopped (medium)
1/4 cup	10g / 0.4oz	Chopped flat-leaf parsley
2 sections		Fresh thyme
		= (or 1/4 tspn crushed dried thyme)
1		Rosemary sprig (large)
		= (or 1/4 tspn crushed dried rosemary)
2		Bay leaves
1		Orange rind - (abt 3")
1/4 teaspoon	1.3ml	Fennel seeds - crushed
1/8 teaspoon	0.6ml	Freshly-ground black pepper
1/8 teaspoon	0.6ml	Tabasco sauce
		= (or crushed red pepper flakes)
3 cups	711ml	Fish Stock - (see recipe)
2 cups	474ml	Water
		Juice of 1 lemon
1 1/2 lbs	681g / 24oz	Firm fleshed fish - cut 1" strips
1 lb	454g / 16oz	Lobster tails - meat removed and
		Sliced into coins, shells reserved
1 lb	454g / 16oz	Large shrimp - cleaned, deveined,
		And shells reserved
1		French baguette - (16 oz) - cut very thin
		Slices, coated with olive oil cooking
		Spray, and baked in a hot oven until
		Browned on both sides

Recipe Instructions

Coat a large kettle with cooking spray and add the garlic, onions and leeks. saute for 5 minutes, stirring occasionally, until soft. Add the tomatoes, parsley, thyme, rosemary, bay leaves, orange rind, fennel, pepper, and hot sauce. Saute for 3 minutes more. Add the stock, water, and lemon juice, along with the lobster and shrimp shells. Bring to a simmer and cook for fifteen minutes.

Remove the shells and thyme, rosemary, and bay leaves. Puree the vegetables with a bit of broth in a blender or food processor a little at a time until the soup is smooth. Set aside until you are ready to make dinner.

Just before ready to serve, bring the soup to a simmer. Add the fish and simmer for a few minutes. Add the lobster and continue to simmer for another two minutes. Finally add the shrimp and simmer until all the seafood is cooked through, another few minutes.

To serve, ladle broth and seafood in a shallow soup bowls. Top each serving with 3 toasts. Serve immediately.

This recipe yields 6 servings.

Exchanges Per Serving: 4 Very Lean Protein, 3 Carbohydrate (2 bread/starch, 3 vegetables).

Nutrition Facts: 376 calories (13% calories from fat), 39 g protein, 5 g total fat (1.0 g saturated fat), 41 g carbohydrates, 4 g dietary fiber, 116 mg cholesterol, 732 mg sodium.

Source:
Diabetic Recipes at http://www.diabetic-recipes.com

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