Courtesy of Moses Kountry Health Foods http://www.moseshealth.com

Cioppino Diet Type: Low Calorie Cooking Time: 30 minutes - one hour Ingredients:   1 tablespoon olive oil   1 Spanish onion, chopped   1 green bell pepper, seeded and chopped   4 cloves garlic, minced   1 cup dry red wine (or Vegetable Stock)   1 14 oz. can Plum Tomatoes, chopped, with juice   1 cup clam juice   1 bay leaf   1/2 teaspoon oregano   1/4 teaspoon red pepper flakes   1 pound medium shrimp, peeled and deveined   1 pound white fish fillet, cut in chunks (grouper, snapper, halibut)   1/4 cup chopped, fresh basil   salt and pepper to taste   Directions: Heat oil in stockpot over medium heat. Add onion, and green pepper; cook, stirring, until softened, about 5 minutes. Stir in wine and bring to a boil; cook for 3 minutes, then add tomatoes and their juice, clam juice, parsley, bay leaf, oregano and red pepper flakes. Cover, leaving the lid slightly ajar; simmer, stirring occasionally, until the broth is rich and thick, 20-30 minutes. Add seafood, basil and salt and pepper to taste and simmer 5 minutes or until cooked through. Servings: 4 Author: Polly Pitchford, Full Spectrum Health™

Nutrition Facts Serving Size: 1 Servings per Recipe: 4 Amount Per Serving  Calories 429 Calories from Fat 117  % Daily Value* Total Fat 13g 20%   Saturated Fat 2g 10%   Mono Fat 6g   Cholesterol 310mg 103% Sodium 864mg 36% Total Carbs 15g 5%   Dietary Fiber 2g 6% Protein 52g   Iron 37% Calcium 14% Vitamin C 67% Vitamin E 7% Vitamin A 16% Vitamin B-12 47% Vitamin B-6 45% Pantothenic acid 17% Niacin 42% Riboflavin 18% Thiamin 20% Folate 13% Selenium 118% Manganese 45% Copper 25% Zinc 24% Potassium 33% Phosphorus 59% Magnesium 29% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.