Shrimp and White Bean Stew
Serves 4
2 tablespoons olive oil
1 medium onion, chopped
3 garlic cloves, minced
1 15-ounce can cannellini
beans, drained and rinsed
1 14-ounce can diced
low-sodium tomatoes, drained
1 teaspoon each oregano,
basil, and rosemary
3 cups low-sodium chicken
broth
1 pound small frozen shrimp,
thawed and peeled
½ 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.
Per serving: 377 calories, 37
gm protein, 35 gm carbohydrate, 11 gm fat, 2 gm sat fat, 6
gm mono fat, 170 mg cholesterol, 8 gm fiber, 234 mg sodium
For a heartier
meal, serve this stew over a scoop of cooked brown rice.
Beans are an
excellent source of protein, are relatively low in calories,
cholesterol free, low in fat and a good source of soluble
dietary fiber.
