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Shrimp & Scallop Stew --e

Source of Recipe

"Cooking with The Diabetic Chef" by Chris Smith � e-mail
Shrimp & Scallop Stew --e
Yield: 5 servings

- 1/2 pound potatoes, diced
- 1/2 cup carrots, diced
- 2 tablespoons olive oil
- 1/2 cup onion, diced
- 1/2 tablespoon garlic, minced
- 1/4 pound mushrooms, sliced
- 4 ounces shrimp, deveined and without shells
- 4 ounces bay scallops
- 1/4 cup white wine
- 1 cup evaporated skim milk
- 2 tablespoons cornstarch
- 2 tablespoons water
- 1/2 cup green onions, chopped
- 1/2 tablespoons fresh dill, chopped
- 1/4 teaspoon salt
- Pinch black pepper

Fill a medium pot with water and bring it to a boil. Add the potatoes. Cook for 5 minutes. Add the diced carrots. Cook for 5 minutes more, or until the vegetables are tender. Remove the vegetables from the water and set aside.

Heat 1 tablespoon on the olive oil in a large pot over medium heat. Add the onion and garlic and cook until translucent, about 5 minutes. Add the mushrooms and cook until they are slightly wilted, about 3-5 minutes. Remove them from the pot and set aside.

Add the remaining 1 tablespoon of olive oil to the pot, then add the shrimp and scallops. Cook for 2-3 minutes. Add the white wine and allow it to reduce by half. Add all of the cooked vegetables to the pot, plus the evaporated milk. Bring the liquid to a simmer.

In a separate bowl, mix the cornstarch and water until they form a smooth paste. Slowly stir the cornstarch mixture into the pan to thicken the liquid. Return the liquid to a simmer, then remove it from the heat.

Add the green onions and dill. Season with salt and pepper. Serve immediately.

1 cup equals: Calories: 185, Fat: 4 g, Cholesterol: 53 mg, Sodium: 331 mg, Carbohydrate: 22 g, Protein: 14 g ++++ Exc: 1/2 Starch, 1 Very Lean Meat, 1 Vegetable, 1 Fat