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 13g20%
  Saturated Fat 2g10%
  Mono Fat 6g 
Cholesterol 310mg103%
Sodium 864mg36%
Total Carbs 15g5%
  Dietary Fiber 2g6%
Protein 52g 
Iron37%
Calcium14%
Vitamin C67%
Vitamin E7%
Vitamin A16%
Vitamin B-1247%
Vitamin B-645%
Pantothenic acid17%
Niacin42%
Riboflavin18%
Thiamin20%
Folate13%
Selenium118%
Manganese45%
Copper25%
Zinc24%
Potassium33%
Phosphorus59%
Magnesium29%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.