Spicy Seafood Stew

Notes: To have quinoa and stew ready at the same time, start quinoa once you've added the potatoes to the stew (step 1). Small squid (calamari) are sold cleaned and cut into rings at many specialty stores and seafood markets.

Yield: Makes 4 servings

Ingredients

• 1  tablespoon  olive oil
• 1  onion (8 oz.), peeled, halved, and thinly slivered lengthwise
• 2  cloves garlic, peeled and minced
• 1  can (32 oz.) diced or crushed tomatoes
• 8  ounces  red or white thin-skinned potatoes (about 1 in. wide), scrubbed and quartered
• 1  or 2 fresh hot green chilies such as jalapeños, rinsed, stemmed, seeded, and minced
• 1/2  teaspoon  ground cumin
• 1/2  teaspoon  chili powder
• 1/2  teaspoon  salt
• 12  ounces  shelled, deveined shrimp (31 to 40 per lb.), rinsed
• 8  ounces  tilapia or other white-fleshed fish, rinsed and cut into 1-inch chunks
• 4  ounces  fresh or thawed frozen calamari rings (optional; see notes), rinsed
• 2  tablespoons  chopped fresh cilantro
• Cooked quinoa

Preparation

1. Heat oil in a 5- to 6-quart pan over medium-high heat; add onion and garlic and stir often until onion is very limp, 8 to 10 minutes. Add tomatoes, 1 1/2 cups water, potatoes, chilies, cumin, chili powder, and salt; increase heat to high and bring to a boil. Reduce heat, cover, and simmer until potatoes are tender when pierced, 20 to 25 minutes.

2. Stir in seafood, if using. Cover and simmer until shrimp and fish are opaque but still moist-looking in the center of thickest part (cut to test), 3 to 4 minutes. Stir in cilantro. Spoon quinoa onto rimmed plates; top with stew.

Nutrition analysis per serving of seafood stew.

Nutritional Information

Calories:

262 (24% from fat)

Protein:

32g

Fat:

6.9g (sat 0.8)

Carbohydrate:

19g

Fiber:

4.4g

Sodium:

823mg

Cholesterol:

156mg