was successfully added to your cart.

Cart

Bouillabaisse – TypeFree Diabetes

Bouillabaisse

Preparation Time: 30 minutes

Number of Servings:
6

Cups of Fruits and Vegetables Per Person:
2


Ingredients

  • 4 medium red potatoes (about 1-1/2 lbs)
  • 1-1/2 cups thinly sliced onion
  • 1 cup chopped celery
  • 1/2 cup dry white wine
  • 1/4 cup chopped fresh parsley
  • 1-1/2 Tbsps tomato paste
  • 1 Tbsp olive oil
  • 1/2 tsp dried thyme
  • 1/4 tsp salt
  • 1/4 tsp saffron threads
  • 1/4 tsp pepper
  • 1/8 tsp fennel seeds
  • 2 (8-ounce) bottles clam juice
  • 2 garlic cloves, minced
  • 2 lemon slices
  • 1 (14.5-ounce) can no-salt-added whole tomatoes, drained
  • 1 bay leaf
  • 1/2 lb medium peeled shrimp
  • 3/4 lb cod or other lean white fish fillets, cut into 1-inch pieces

Directions

  1. Pierce potatoes with a fork.
  2. Arrange potatoes in a circle on a paper towel in bottom of microwave oven.
  3. Microwave at HIGH 5 minutes; rearrange potatoes and continue cooking for another
    5 minutes.
  4. Wrap potatoes in a towel, and let stand 5 minutes.
  5. Peel and cube potatoes; set aside.
  6. Combine onion and next 15 ingredients (onion through bay leaf) in a 3-quart casserole;
    stir well.
  7. Cover with casserole lid, and microwave at HIGH 5 minutes; stir and continue cooking
    for another 5 minutes.
  8. Stir in potato, shrimp, and fish.
  9. Cover and microwave at high 3 minutes or until fish flakes easily when tested with
    a fork.
  10. Discard bay leaf. 

Nutrition Facts

Serving Size: 1/6 of recipe

Amount Per Serving

Calories 270

Calories from Fat 35 % Daily Value (DV)*

Total Fat 4g 6%

Saturated Fat 0g 3%

Cholesterol 30mg 33%

Sodium 444mg 20%

Total Carbohydrate 30g 11%

Dietary Fiber 4g 16%

Sugars 6g Protein 22g

Vitamin A 15%

Vitamin C 80%

Calcium 10%

Iron 20%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**


Fruit: 0

Vegetables: 2

Meat: 3

Milk: 0

Fat: 1

Carbs: 1

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov


Admin

Author Admin

More posts by Admin

Leave a Reply