2019-07-01_Diabetic_Living_Australia

mains

NUTRITION INFO

PER SERVE 1550kJ,

protein 35g, total

fat 13g (sat. fat 2g),

carbs 22g, fibre 15g,

sodium 800mg

• Carb exchanges 1½


• GI estimate low


• Gluten-free option


• Lower carb

LC

SIMPLE SEAFOOD STEW
PREP TIME: 10 MINS
COOK TIME: 25 MINS
SERVES 2 (AS A MAIN)

1 Tbsp olive oil
1 tsp fennel seeds
2 carrots, finely chopped
2 sticks celery, finely chopped
2 cloves garlic, finely chopped
2 leeks, thinly sliced
400g can no-added-salt
chopped tomatoes
375ml (11/2 cups) salt-reduced or

gluten-free chicken stock

125ml (1/2 cup) water

Freshly ground black pepper

200g firm skinless and boneless

fish fillets, cut into small pieces

150g small green prawns, peeled

and deveined

1 Heat the oil in a large non-stick

frying pan over medium heat.

Add the fennel seeds, carrot,

celery and garlic. Cook, stirring

occasionally, for 5 minutes or until

the vegetables start to soften.

2 Add the leeks, tomatoes,

stock and water to the pan.

Season with pepper and bring

to the boil. Cover and reduce

heat to medium-low. Simmer

for 15-20 minutes or until the

vegetables are tender and

the sauce thickens and

reduces slightly.

3 Add the fish and prawns

to the pan. Cook for another

2-3 minutes or until seafood is

just cooked. Ladle the stew into

bowls and serve.

GFO

34 JULY/AUGUST 2019 diabetic living