Stew

Seafood alternatives: tuna, halibut, shark, salmon, chilean sea bass Number of Servings:  4 Ingredients:  1 (28-ounce) can diced tomatoes, undrained 2 cups cubed, peeled potatoes 1 cup frozen whole kernel corn 1 cup frozen lima beans 1 cup frozen sliced carrots 1/2 cup water 1/4 cup onion, chopped 2 teaspoons reduced-sodium Worcestershire sauce 1/4 teaspoon garlic powder 3 drops hot sauce 3/4 pound swordfish, cut into ¾ inch cubes Instructions:  Combine all ingredients except swordfish in a Dutch oven. Bring to a boil; reduce heat, cover and simmer 30 minutes, stirring occasionally. Add swordfish; cover and simmer 10 minutes or until fish flakes easily. Nutrition Information:  Calories: 276 Cholesterol: 22.66mg Sodium: 440.44mg Fat: 2.80g Protein: 19.09g Sat. Fat: 0.76g

Number of Servings:  4 Ingredients:  1 tablespoon olive oil 1 cup chopped onion 1/2 cup chopped green pepper 1/2 cup chopped carrot 1/2 cup chopped celery 1 teaspoon minced garlic 1 can (14.5 oz) diced tomatoes 1 can (14.5 oz) vegetable broth 1 can (6 oz) tomato paste 1/4 teaspoon sugar 8 ounces hot-smoked whitefish, chunked 1/4 cup dry sherry Hot pepper sauce Instructions:  Heat olive oil in large saucepan over medium heat; stir in onion, green pepper, carrot, celery and garlic. Cook, stirring occasionally, until vegetables are tender. Stir in tomatoes, broth, tomato paste and sugar; reduce heat to low. Simmer about 10 minutes, or until flavors are blended. Add smoked whitefish and sherry. Continue cooking until heated through. Season with hot pepper sauce and additional sherry, if desired.

Number of Servings:  4 Ingredients:  1 tablespoon butter 1/4 cup chopped onion 1/4 cup chopped red pepper 2 tablespoons flour 2 cups diced potatoes 1 cup frozen whole-kernel corn 1 can (14.5 oz) vegetable broth 1 tablespoon chopped fresh thyme or 1 teaspoon dried 8 ounces smoked oysters, clams, scallops, shrimp or a combination, well-drained 2 cups 2% milk Chopped fresh parsley Instructions:  Melt butter in medium saucepan over medium-high heat. Add onion and red pepper; cook until tender. Stir in flour until well blended. Stir in potatoes, corn, broth and thyme. Bring to a boil; reduce heat to low. Simmer 8-10 minutes or until potatoes are tender. Stir in shellfish and milk; continue cooking until heated through. Sprinkle each serving with chopped parsley.

Number of Servings:  6 Ingredients:  1 tablespoon vegetable oil 1 cup chopped green bell pepper 1 cup chopped onion 1/2 cup thinly sliced celery 1 clove garlic, minced 1 1/4 cup uncooked long grain rice 1 can (14-1/2 oz. ) low sodium tomatoes, undrained 1 can (10-1/2 oz. ) low sodium chicken broth 1 cup water 3/4 teaspoon oregano 1/2 teaspoon thyme 1/4 teaspoon cayenne pepper 1/8 teaspoon allspice 1 pound surimi seafood, crab flavored, flakes, chunks or salad style, or crab meat 2 tablespoons lemon juice Instructions:  Heat oil in large (3qt.) saucepan over medium heat. Add green pepper, onion, celery, and garlic. Cook stirring frequently, about 5 minutes or until onion is soft. Add rice; cook and stir 2 minutes. Add tomatoes, chicken broth, water, oregano, thyme, cayenne and allspice. Bring to a boil, reduce heat, and simmer, covered, for 20 minutes. Add the surimi seafood and lemon juice; cook 5 to 7 minutes longer or until rice is tender.

Number of Servings:  8 Ingredients:  1 quart shucked oysters, with their liquor 8 tablespoons butter or margarine, cut into pieces 8 cups milk 2 teaspoons salt 1 teaspoon freshly ground white pepper paprika 2 tablespoons finely chopped fresh parsley Instructions:  Heat the oysters in their liquor over high heat until edges begin to curl, two to three minutes. Add the butter or margarine, milk, salt and pepper and heat through. Pour the stew into a tureen; dust with paprika and sprinkle with parsley. Do not boil or overcook this stew or oysters may toughen.

Number of Servings:  4 Ingredients:  1/4 cup vegetable oil 1 cup chopped celery 1 cup chopped green pepper 1 cup chopped onion 2 cloves garlic, chopped 4 cups beef broth One 16oz can tomatoes One 10oz package frozen sliced okra 1/2 teaspoon thyme 1 bay leaf 1/2 teaspoon cayenne pepper 1/2 teaspoon oregano 1 teaspoon salt 4 catfish fillets cut into 1 inch cubes cooked rice Instructions:  Heat oil in large stockpot. Sauté celery, green pepper, onion, and garlic. Add beef broth, tomatoes, okra, thyme, bay leaf, cayenne pepper, oregano, and salt. Cover and simmer 30 minutes. Add catfish and continue simmering 15 minutes or until catfish flakes easily. Remove bay leaf. Serve over cooked rice, if desired.

Catch of the Day Stew Number of Servings:  4 Ingredients:  1 14-1/2 ounce can reduced-sodium chicken broth 1 10-1/2 ounce can French onion soup, undiluted 1 cup potatoes, peeled and cubed 1 cup baby carrots 1/2 cup sliced celery 1 cup zucchini, thinly sliced 1 cup mushrooms, sliced 1 14-1/2 ounce can diced tomatoes, undrained 1 pound fish fillets, cut into 1-inch pieces 1/2 teaspoon each dried thyme and rosemary, crushed Instructions:  Combine broth, soup, potatoes and celery in a large Dutch oven; bring to a boil. Reduce heat to medium, cover and cook 5 minutes. Add remaining ingredients; cook 5 to 10 minutes or until fish is cooked and vegetables are tender.

Number of Servings:  4 Ingredients:  One 16 oz. can tomatoes 1 onion, chopped 4 cloves garlic, minced 2 bay leaves 2 tsp. cumin 1 1/2 tsp. oregano 2 tbsp. Vinegar Salt and pepper 2 lb. shrimp in the shell Instructions:  In a saucepan, place the tomatoes, onion, garlic, bay leaves, cumin, oregano and vinegar. Bring to a boil, cover, lower the heat and simmer for 15 minutes, while you peel the shrimp. Taste the sauce, correct the seasoning, and add the shrimp. Cook for approximately 5 minutes, until shrimp are firm and opaque.