These are some of our favorite recipes, mostly from Cooking Light, but we tend to edit portions and ingredients
that suit our taste buds (e.g. when a recipe calls for 1 minced garlic clove, we use about 4 :) ).
Other recipes are passed down from family and friends.
Enjoy!

Wednesday, September 29, 2010

Mediterranean Fish Stew

We made substitutions to add extra spice, so if you want a more mild version, check out the attached link. Paired with the Cornmeal, Jalapeno, and Fresh Corn Scones made an awesome dinner that we had fun making together!
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1723434

Yield: 4 servings (serving size: 2 cups stew and 1 tablespoon cheese)
Ingredients
* 1 tablespoon olive oil
* 1/2 cup finely chopped onion
* 4 garlic cloves, minced
* 1 cup (1-inch) cut green beans (about 1/2 pound)
* 1/3 cup thinly sliced carrot
* 5 cups fat-free, less-sodium chicken broth
* 1 (15-ounce) can cannellini beans or other white beans, rinsed and drained
* 1 (14.5-ounce) can diced tomatoes with chiles, undrained
* 1 cup uncooked medium seashell pasta
* 2 tablespoons finely chopped fresh basil
* 1 tablespoon finely chopped fresh oregano
* 2 tablespoons tomato paste
* 1 teaspoon freshly ground black pepper
* 3/4 pound skinless halibut fillets, cut into 1-inch pieces
* 1/4 cup (1 ounce) shredded extra sharp white cheddar cheese
Preparation
1. Heat oil in a Dutch oven over medium-high heat. Add onion and garlic to pan; sauté 5 minutes or until tender. Add green beans and next 4 ingredients (through tomatoes); bring to a boil. Add pasta. Cover, reduce heat, and simmer 12 minutes or until pasta is tender.
2. Stir in basil, oregano, tomato paste, and freshly ground black pepper. Gently stir in fish; cook 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Sprinkle with cheese.
Nutritional Information
Calories: 385 (19% from fat)
Fat: 8.3g (sat 2.1g,mono 4g,poly 1.3g)
Protein: 31.4g
Carbohydrate: 45.9g
Fiber: 7.9g
Cholesterol: 32mg
Iron: 4.2mg
Sodium: 698mg
Calcium: 218mg

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