1/6th of recipe (about 1 1/3 cups): 181 calories, 1.5g total fat (0.5g sat. fat), 552mg sodium, 14g carbs, 2g fiber, 4.5g sugars, 26g protein
Freestyle™ SmartPoints® value 1*
SmartPoints® value 2*
This dish is like bouillabaisse, only a lot less fussy. Hooray for set-it-and-forget-it cookin'...
Prep: 15 minutes
Cook: 3 - 4 hours or 7 - 8 hours
Ingredients:
3 1/2 cups low-sodium vegetable broth
One 14.5-oz. can stewed tomatoes (not drained)
One 6.5-oz. can chopped clams in juice (not drained)
2 cups chopped kale
1 cup chopped onion
1 tbsp. chopped garlic
2 tsp. ground thyme
1 lb. raw tilapia, cod, or sea bass, cut into 1-inch pieces
8 oz. (about 16) raw large shrimp, peeled, deveined, tails removed
1 dried bay leaf
1/4 cup instant mashed potato flakes
1/2 cup chopped scallions
Optional seasonings: salt and black pepper
Directions:
Combine broth with tomatoes in a slow cooker. (A 4-qt. slow cooker is best.) Add clams, kale, onion, garlic, and thyme. Mix well.
Add fish, shrimp, and bay leaf, and gently stir to mix.
Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours, until fish and shrimp are fully cooked.
Add potato flakes and scallions, and stir until uniform. Remove bay leaf.
MAKES 6 SERVINGS