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Recipe February 2017

White Bean and Shrimp Stew

Here’s a “shrimply delicious” option for a heart-healthy dinner tonight! This stew features succulent shrimp, rich in omega-3 fatty acids, and creamy cannellini beans, a super source of protein and soluble fiber. Toss in some frozen okra for a southern twist!

fleur-de-lis

White Bean and Shrimp Stew

Serves: 4

Ingredients

  • 2 Tbsp olive oil
  • 1 medium onion, chopped
  • 3 garlic cloves, minced
  • 1 15-oz low-sodium can cannellini beans, drained and rinsed
  • 1 14-oz low-sodium can diced tomatoes, drained
  • 1 tsp each, oregano, basil and rosemary
  • 3 cups low-sodium chicken broth
  • 1 lb small frozen shrimp, thawed and peeled
  • ½ cup parsley, chopped

Method

1. Heat olive oil in a soup pot. Add onion and garlic and cook, stirring frequently, until the onion softens, about 3 minutes.
2. Stir in the cannellini beans, tomatoes, oregano, basil and rosemary.
3. Add the chicken broth and bring to a boil over high heat. Reduce heat and simmer until the stew is slightly thickened, about 15 minutes.
4. Add the shrimp and simmer just until cooked through, about 2 minutes.
5. Add parsley and serve.

Per serving: 377 calories, 37g protein, 35g carbohydrate (8g fiber), 11g fat (2g sat, 9g mono/poly), 234mg sodium

Seasoned Cook

Most white fish, like cod, can be substituted for the shrimp.

CHI St. Vincent