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Nutritional Info
  • Servings Per Recipe: 11
  • Amount Per Serving
  • Calories: 282.1
  • Total Fat: 7.1 g
  • Cholesterol: 205.6 mg
  • Sodium: 874.4 mg
  • Total Carbs: 31.0 g
  • Dietary Fiber: 9.4 g
  • Protein: 26.9 g

View full nutritional breakdown of Squid and Scallop Stew calories by ingredient
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Squid and Scallop Stew

Submitted by: ND774748

Introduction

A hearty one pot meal A hearty one pot meal
Number of Servings: 11

Ingredients

    Bay Scallops, 2 cups frozen
    Squid, raw, 32 oz
    Onions, raw, 1.5 medium (2-1/2" dia)
    Garlic, 5 cloves
    Celery, raw, 2 stalk, large (11"-12" long)
    Carrots, raw, 2 carrot (7-1/2")
    Olive Oil, .25 cup
    Goya Navy Beans-15.5 oz drained and rinsed
    Del Monte Diced Tomatoes with Basil, Oregano and Garlic-14.5 oz can
    Swanson 100% Natural 99% Fat Free Chicken Broth, 14.5 oz can
    Hunts Basil, Garlic & Oregano Tomato Paste,
    Goya Cannellini, 15.5 oz drained and rinsed
    Parsley, dried, 1.5 tbsp
    Cilantro, raw, 1.5 tbsp
    Tuttorosso Italian Style Peeled Plum Shaped Tomatoes, 2 cup - Drain liquid from 35 oz can
    Kirkland Signature Pure Sea Salt Fine Grain, 0.5 tsp
    Black Pepper, 1 tsp

Tips

Use fresh tomatoes or home cooked beans to reduce the sodium. I was clearing my cabinets. :-)


Directions

Clean inside and outside of calamari. Remove head. Tentacles can be added intact, if small. Otherwise slice into bite size pieces. Slice body of calamari into 1/2 inch rings. Soak in cold water. Peel and slice carrot. Dice celery. Dice onion. Mince garlic. Saute carrot, onion and celery over medium heat until almost soft. Add garlic and calamari. Cook an additional 2 minutes. Add broth. Allow to reduce by half. Add tomatoes, tomato paste and beans. Bring to a boil, then reduce to a simmer for 35 minutes. Add kale and frozen scallops with 15 minutes to cook.

Serving Size: Makes 11 servings. Approx. 1.25 c each.

Number of Servings: 11

Recipe submitted by SparkPeople user ND774748.





TAGS:  Fish |

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