Cioppino (Seafood Stew)

Plan Z Phase: This is a Z2 (ZReduction) recipe.

Plan Z dieter Karen has taken the classic Italian seafood dish cioppino and turned into a Plan Z recipe. Thanks Karen!

Servings: Serves 4

Each serving is 1-1/2 cups

Ingredients:

• 1 fennel bulb cored and chopped
• 2 garlic cloves, minced
• 1 medium onion, chopped
• 1/2 bay leaf
• 1/4 tsp red pepper flakes
• 1/2 tsp dried oregano
• 1/2 tsp sea salt
• 1/4 tsp pepper
• olive oil cooking spray
• 1 Tbl tomato paste or 1-1/2 Tbl no-sugar ketchup
• 2 cups chicken stock or broth
• 2 cups tomatoes, chopped
• 1/2 cups clam juice
• 6 oz king crab legs, thawed and cut into 4 pieces
• 6 oz fish, cut in 2″ pieces
• 6 oz shrimp, shelled and deveined
• 6 oz scallops
• 2 Tbl flat leaf parsley, chopped
• 1 Tbl fresh basil, chopped

Instructions:

Spray a heavy pot with cooking spray. Cook fennel, garlic, onion, bay leaf, red pepper, oregano, salt and pepper over medium heat stirring often until softened, about 4 minutes. Careful not to burn since you didn’t put in much oil.

Stir in tomato paste and continue stirring, 1 minute. Add chicken stock and reduce 5 minutes. Add tomatoes with the accumulated juice and clam juice, simmer, covered 20-30 minutes. Add seafood, and simmer gently, 3-5 minutes. Stir in parsley and basil. Season with additional salt and pepper.

Serve 4 in bowls.

Enjoy!

Cheers,