2002 Mediterranean Seafood Chowder

By boandozzy

One serving (1 cup) equals 187 calories, 4 g fat (1 g saturated fat), 44 mg cholesterol, 433 mg sodium, 25 g carbohydrate, 3 g fiber, 12 g protein.

Diabetic Exchanges: 2 lean meat, 1 starch.

Originally published as Mediterranean Seafood Chowder in Light & Tasty December/January 2002, p42

Ingredients

• 1-1/2 cups chopped sweet yellow or red peppers
• 1 large onion, quartered and thinly sliced
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 1 can (28 ounces) crushed tomatoes
• 2-1/4 cups water
• 1 can (14-1/2 ounces) chicken broth
• 1 cup uncooked long grain rice
• 1/2 cup white wine or additional chicken broth
• 1/2 to 1 teaspoon dried thyme
• 1/2 to 1 teaspoon dried basil
• 1/2 teaspoon salt
• 1/8 teaspoon crushed red pepper flakes
• 8 ounces uncooked medium shrimp, peeled and deveined
• 8 ounces cod fillets, cut into pieces

Preparation

Step 1

In a Dutch oven, saute peppers and onion in oil until tender. Add garlic; cook 1 minute longer. Add the tomatoes, water, broth, rice, wine or additional broth and seasonings. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until rice is tender.

Stir in the shrimp and cod; cover and simmer for 2-4 minutes or until shrimp turn pink and fish flakes easily with a fork. Yield: 10 servings.