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Tuesday, November 4, 2014

[Healthy_Recipes_For_Diabetic_Friends] Savory Shrimp and White Bean Stew - 35g Carbs, 8g Fiber

Savory Shrimp and White Bean Stew - 35g Carbs, 8g Fiber

From: Mediterranean Diet Recipes in 5 Steps or Less by Susan Levy with Bonus

Here's a "shrimply delicious" option for a heart-healthy dinner tonight! This stew features succulent shrimp, rich in omega-3 fatty acids and creamy cannellini beans, a super source of protein and soluble dietary fiber.

Try this with: Even heartier over steamed brown rice, or toss in some frozen okra for a southern twist!

Serves: 4

2 Tbsp olive oil
1 medium onion, chopped
3 garlic cloves, minced
1 15 oz can cannellini beans, drained and rinsed
1 14 oz can diced low-sodium tomatoes, drained
1 tsp each dried oregano, basil, and rosemary
3 cups low-sodium chicken broth
1 lb small frozen shrimp, thawed and peeled
1/2 cup parsley, chopped

1. Heat olive oil in a soup pot. Add onion and garlic and cook, stirring frequently, until the onion softens, about 3 minutes.

2. Stir in the cannellini beans, tomatoes, oregano, basil, and rosemary.

3. Add the chicken broth and bring to a boil over high heat. Reduce heat and simmer until the stew is slightly thickened, about 15 minutes.

4. Add the shrimp and simmer just until cooked through, about 2 minutes.

5. Add parsley and serve.

Serves: 4
Nutrition per Serving: 377 Calories, 11g Fat, 2g Sat Fat, 6g Mono Fat, 170mg Cholesterol, 35g Carbs, 8g Fiber, 37g Protein, 234mg Sodium

THE SEASONED COOK For a heartier meal, serve this stew over a scoop of cooked brown rice.