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Recipe of the Month

…another healthy cooking recipe from the Quick & Healthy Cookbooks

I like the flavor of this easy seafood stew. Don’t limit yourself to just fish. Shrimp, clams, and crab also taste really good in this dish. Perfect for a cold winter day served with a hot roll. This recipe also works well in diabetic menus.

1 can (28 ounces) diced tomatoes*, not drained
1 can (8 ounces) tomato sauce*
1 cup chopped onion
1/2 cup fat-free chicken broth* or white wine
1 tablespoon dried parsley
2 teaspoons chopped garlic
1 teaspoon each: dried basil, dried thyme, dried marjoram, and dried oregano
1 bay leaf 1/4 teaspoon ground black pepper
1 pound fish fillets (or cleaned shrimp, clams, crab)

Add all ingredients, except fish, in a medium saucepan. Simmer for 20–30 minutes, stirring occasionally.
Meanwhile, cut fish into 1/2-inch chunks. Add fish to saucepan and cook 10 minutes or until done. Discard bay leaf before serving.

COOKING TIP: Use a combination of seafood such as shrimp, clams, and crab. If uncooked, add with the fish. If using precooked seafood, just add to heat.
VARIATION: Italian Cioppino with Zucchini—Add 2 cups sliced zucchini before simmering.
Note: One serving is a good source of fiber.
*Sodium is figured for no added salt/reduced sodium.





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Makes 6 cups, 4 servings
Each Serving

1 1/2 cups
Carb Servings
1 1/2
Exchanges

4 vegetable
3 lean meat
Nutrient Analysis
calories 207
total fat 2g
saturated fat 0g
cholesterol 43mg
sodium 169mg
total carbohydrate 22g
dietary fiber 4g
sugars 13g
protein 27g

Source: Quick & Healthy Recipes and Ideas, 3rd Edition, ©2008 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 Or ORDER NOW

Also available at local bookstores and online from SmallStepsPress.org, Amazon, Borders, and Barnes and Noble. For discounts on bulk orders (6 or more) e-mail: booksales@diabetes.org or call 703-299-2046

Recipe updated December 1, 2014


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If you love great tasting food and want it to be quick, easy and healthy, then Quick and Healthy cookbooks should be in your kitchen. Author Brenda is an experienced cook, mom and registered dietitian who has helped patients prepare delicious and healthy quick meals for many years. The healthy cooking recipes in her books will not only help busy families who want to eat healthier, but they are also perfect for diabetes, heart disease and weight loss. These low-fat cookbooks include:
• over 100 easy chicken recipes
• lean pork tenderloin and lean beef recipes
• great seafood recipes
• casseroles, including breakfast casseroles
• healthy beverage, snack, soup, salad and dessert recipes
• menus that cover weeks worth of meals
• grocery shopping lists
• nutritional analysis for each recipe including food exchanges and grams of carbohydrate - making it easy to plan diabetic menus
The grocery list make shopping easy— print from the website under grocery lists to print. Now your worries for cooking healthy quick meals for the family are over! Start with one of our most popular recipes, easy lemon garlic chicken.