Recipes: Savory Stews and Crock-Pot® Meals

the recipes

november 2000

Savory Stews and Crock-Pot® Meals

French Sea Food Stew

(makes 6 servings)

	olive oil cooking spray
2	cloves garlic, minced
1	onion, 6 ounces (180 g) chopped
2	leeks, 12 ounces (360 g) washed well, and thinly sliced, white and 1 inch (2.5 cm) green
3	medium tomatoes, about 18 ounces (540 g) total, seeded and chopped
1/4	cup (15 g) chopped flat-leaf parsley
2	sprigs fresh thyme, or 1/4 teaspoon (1.25 ml) crushed dried
1	large sprig rosemary or 1/4 teaspoon (1.25 ml) crushed dried
2	bay leaves
1	3-inch (7.5 cm) piece orange rind
1/4	teaspoon (1.25 ml) fennel seeds, crushed
1/8	teaspoon (0.6 ml) freshly ground pepper
1/8	teaspoon (0.6 ml) Tabasco sauce or crushed red pepper flakes
3	cups (720 ml) fish stock
2	cups (480 ml) water
	juice of 1 lemon
1 1/2	pounds (720 g) firm fleshed fish, cut into 1 inch strips
1	pound (480 g) lobster tails, meat removed and sliced into coins, shells reserved
1	pound (480 g) large shrimp, cleaned and deveined, shells reserved
1	1-pound (480 g) French baguette cut into very thin slices, coated with olive oil cooking spray and baked in a hot oven until browned on both sides.

Coat a large kettle with cooking spray and add the garlic, onions and leeks. sauté for 5 minutes, stirring occasionally, until soft. Add the tomatoes, parsley, thyme, rosemary, bay leaves, orange rind, fennel, pepper, and hot sauce. Sauté for 3 minutes more. Add the stock, water, and lemon juice, along with the lobster and shrimp shells. Bring to a simmer and cook for fifteen minutes.
Remove the shells and thyme, rosemary, and bay leaves. Puree the vegetables with a bit of broth in a blender or food processor a little at a time until the soup is smooth. Set aside until you are ready to make dinner.
Just before ready to serve, bring the soup to a simmer. Add the fish and simmer for a few minutes. Add the lobster and continue to simmer for another two minutes. Finally add the shrimp and simmer until all the seafood is cooked through, another few minutes.
To serve, ladle broth and seafood in a shallow soup bowls. Top each serving with 3 toasts. Serve immediately.

Per serving:	376 calories (13% calories from fat), 39 g protein, 5 g total fat (1.0 g saturated fat), 41 g carbohydrates, 4 g dietary fiber, 116 mg cholesterol, 732 mg sodium
Diabetic exchanges:	4 very lean protein, 3 carbohydrate (2 bread/starch, 3 vegetables)

Orange and Watercress Salad

(makes 6 servings)

1	pound (450 g) watercress, washed and tough stems removed
2	navel oranges, 8 ounces (240 g) each, peeled and thinly sliced crosswise
6	ounces (180 g) fresh mushrooms, sliced thin
Dressing:
1	teaspoon (5ml) Dijon mustard
3	tablespoons (45 ml) olive oil
2	tablespoons (30 ml) white wine vinegar
	freshly ground pepper to taste
2	tablespoons (30 ml) egg substitute
6	lettuce cups
2	tablespoons fresh tarragon or basil for garnish

Tear the watercress into bite sized pieces. Place in a bowl with the orange slices and mushrooms.
Whisk together the mustard, oil, vinegar, pepper and egg substitute. Pour over the salad.
Place the lettuce cups on salad plates. Fill with equal portions of the salad and garnish with the herbs. serve immediately.

Per serving:	107 calories (55% calories from fat), 4 g protein, 7 g total fat (1.0 saturated fat), 9 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 66 mg sodium
Diabetic exchanges:	1/2 carbohydrate (fruit), 1 1/2 fat

Oatmeal Cookie Ice Cream Sandwiches

(makes 6 servings plus cookies leftover)

1 1/2	cups (234 g) rolled oats
1/2	cup (60 g) unbleached flour
1/2	tablespoon (7,5 ml) ground cinnamon
1/2	teaspoon ( 2.5 ml) baking soda
1	teaspoon one-to-one sugar substitute
2 1/2	tablespoons (37.5 ml) frozen peach or pear juice concentrate, defrosted
1/2	cup (120 g) reduced-fat stick margarine, melted
	butter-flavored refrigerated cooking spray
3	cups (580 g) fat-free, sugar-free vanilla ice cream

Preheat oven to 375°F (190°C) , Gas Mark 5.
In a large bowl combine the oats, flour, cinnamon, baking soda, and sugar substitute. Add the defrosted fruit juice and margarine. Mix well.
Drop by teaspoons onto a nonstick cookie sheet lightly coated with cooking spray. Bake 10 minutes, until lightly browned. Let sit on baking sheet for a few minutes until you transfer them to a rack to cool.
To assemble sandwiches, place 6 cookies on a serving tray, bottom side up. Top each cookie with 1/2 cup (48 g) of the ice cream. Place another cookie on top and push together slightly. Serve at once. Store remaining cookies in a air tight container.

Per serving:	202 calories (28% calories from fat), 6 g protein, 6 g total fat (1.3 g saturated fat), 32 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 218 mg sodium
Diabetic exchanges:	2 carbohydrate (bread/starch), 1 fat

Per servings (2 cookies only):	117 calories (48% calories from fat), 3 g protein, 6 g total fat (1.3 g saturated fat), 13 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 168 mg sodium
Diabetic exchanges:	1 carbohydrate (bread/starch), 1 fat

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