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Sausage and Chicken Gumbo
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Mediterranean Fish Soup
Yield: Makes 4 servings
Each bustling Mediterranean seaport has a traditional seafood soup or stew. Within each city, recipes vary according to the day's catch. This energy-packed soup is just a sample of what is overseas.
Ingredients:
4
ounces uncooked pastina or other small pasta
Nonstick cooking spray
3/4
cup chopped onion
2
cloves garlic, minced
1
teaspoon fennel seeds
1
can (about 14 ounces) no-salt-added stewed tomatoes
1
can (about 14 ounces) fat-free reduced-sodium chicken broth
1
tablespoon minced fresh parsley
1/2
teaspoon black pepper
1/4
teaspoon ground turmeric
8
ounces firm, white-fleshed fish, cut into 1-inch pieces
3
ounces uncooked small shrimp, peeled and deveined
Preparation:
1.
Cook pasta according to package directions, omitting salt. Drain; set aside.
2.
Spray large nonstick saucepan with cooking spray. Add onion, garlic and fennel seeds; cook over medium heat 3 minutes or until onion is tender.
3.
Stir in tomatoes, chicken broth, parsley, pepper and turmeric. Bring to a boil; reduce heat and simmer 10 minutes. Add fish and cook 1 minute. Add shrimp and cook until shrimp just begin to turn pink and opaque.
4.
Divide pasta among 4 bowls; ladle soup over pasta.
Nutritional Information:
| Serving Size: 1-1/2 cups soup with 1/2 cup cooked pasta | |
| Sodium | 111 mg |
| Protein | 19 g |
| Fiber | 3 g |
| Carbohydrate | 28 g |
| Cholesterol | 59 mg |
| Saturated Fat | <1 g |
| Total Fat | 2 g |
| Calories from Fat | 10 % |
| Calories | 209 |
Dietary Exchange:
| Starch | 1-1/2 |
| Vegetable | 1-1/2 |
| Meat | 1-1/2 |
This recipe appears in:
European
