STEROID
02-01-2012, 11:09 PM
Spicy Cioppino
http://img689.imageshack.us/img689/9796/24066574.jpg (http://www.fitnessgeared.com/forum/redirect-to/?redirect=http%3A%2F%2Fbodybuilderselite.com%2Fbbe lite%2Fredirect-to%2F%3Fredirect%3Dhttp%253A%252F%252Fimg689.image shack.us%252Fimg689%252F9796%252F24066574.jpg)
2 servings, 2 cups each
Total Time: 30 minutes
Ingredients
4 small red potatoes, (1- to 2-inch diameter), quartered
2 tablespoons extra-virgin olive oil, divided
1 tilapia fillet, diced (about 5 ounces)
4 ounces dry bay scallops, patted dry
1 small sweet onion, sliced
2 teaspoons Sodium Free Italian seasoning
1-2 teaspoons hot paprika
1/4 teaspoon salt substitute
1/4 teaspoon freshly ground pepper
1 cup dry white wine
1/2 cup water
3 plum tomatoes, diced
2 tablespoons capers, rinsed (optional)
2 tablespoon minced fresh parsley, (optional)
Preparation
Place potatoes in a saucepan, cover with water and bring to a boil over high heat. Reduce heat and simmer until tender, 10 to 12 minutes. Drain.
Meanwhile, heat 1 tablespoon oil in a large saucepan over medium-high heat. Add tilapia and scallops; cook, stirring once or twice, until just opaque, about 2 minutes. Transfer to a plate and cover with foil to keep warm.
Add the remaining 1 tablespoon oil and onion to the pan and stir to coat. Cover, reduce heat to medium-low and cook, stirring often, until lightly browned, 5 to 7 minutes. Uncover, increase heat to medium-high, add Italian (or poultry) seasoning, paprika to taste, salt and pepper; cook, stirring, until fragrant, about 30 seconds. Add wine, water and tomatoes; bring to a simmer. Reduce heat to maintain a simmer and cook, stirring often, until the onion is tender, 6 to 8 minutes. Add the fish, scallops, potatoes and capers (if using), return to a simmer and cook until heated through, about 2 minutes. Garnish with parsley, if desired.
Nutrition
Per serving:
325 calories;
13 g fat ( 2 g sat , 11 g mono
57 mg cholesterol;
22 g carbohydrates;
0 g added sugars;
30 g protein;
3 g fiber;
403 mg sodium;
1041 mg potassium.
http://img689.imageshack.us/img689/9796/24066574.jpg (http://www.fitnessgeared.com/forum/redirect-to/?redirect=http%3A%2F%2Fbodybuilderselite.com%2Fbbe lite%2Fredirect-to%2F%3Fredirect%3Dhttp%253A%252F%252Fimg689.image shack.us%252Fimg689%252F9796%252F24066574.jpg)
2 servings, 2 cups each
Total Time: 30 minutes
Ingredients
4 small red potatoes, (1- to 2-inch diameter), quartered
2 tablespoons extra-virgin olive oil, divided
1 tilapia fillet, diced (about 5 ounces)
4 ounces dry bay scallops, patted dry
1 small sweet onion, sliced
2 teaspoons Sodium Free Italian seasoning
1-2 teaspoons hot paprika
1/4 teaspoon salt substitute
1/4 teaspoon freshly ground pepper
1 cup dry white wine
1/2 cup water
3 plum tomatoes, diced
2 tablespoons capers, rinsed (optional)
2 tablespoon minced fresh parsley, (optional)
Preparation
Place potatoes in a saucepan, cover with water and bring to a boil over high heat. Reduce heat and simmer until tender, 10 to 12 minutes. Drain.
Meanwhile, heat 1 tablespoon oil in a large saucepan over medium-high heat. Add tilapia and scallops; cook, stirring once or twice, until just opaque, about 2 minutes. Transfer to a plate and cover with foil to keep warm.
Add the remaining 1 tablespoon oil and onion to the pan and stir to coat. Cover, reduce heat to medium-low and cook, stirring often, until lightly browned, 5 to 7 minutes. Uncover, increase heat to medium-high, add Italian (or poultry) seasoning, paprika to taste, salt and pepper; cook, stirring, until fragrant, about 30 seconds. Add wine, water and tomatoes; bring to a simmer. Reduce heat to maintain a simmer and cook, stirring often, until the onion is tender, 6 to 8 minutes. Add the fish, scallops, potatoes and capers (if using), return to a simmer and cook until heated through, about 2 minutes. Garnish with parsley, if desired.
Nutrition
Per serving:
325 calories;
13 g fat ( 2 g sat , 11 g mono
57 mg cholesterol;
22 g carbohydrates;
0 g added sugars;
30 g protein;
3 g fiber;
403 mg sodium;
1041 mg potassium.