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F-Factor Chioppino

cioppini recipe

 

 

 

 

 

Fresh seafood, tomatoes and wine are the heart and soul of this light and delicious San Francisco classic that you are sure to love.

Ingredients

1 Tablespoon olive oil

1 onion, chopped

1 green bell pepper, chopped

4 cloves garlic, finely chopped

1 cup dry red wine

1 (14-ounce) can diced tomatoes

1 (8-ounce) bottle clam juice

½ cup chopped fresh parsley

1 bay leaf

½ teaspoon dried oregano

¼ teaspoon crushed red pepper

1 pound mussels

1 pound crab legs, cut into 4-inch pieces

1 pound medium shrimp, peeled and deveined

1 pound firm white fish fillet, such as cod, haddock or halibut

¼ cup chopped fresh basil

Salt & freshly ground pepper, to taste

Preparation

Heat oil in a heavy soup pot or Dutch oven over medium heat. Add onion and green pepper; cook, stirring, until softened, about 5 minutes.

Add garlic and cook until aromatic, about 1 minute. Stir in wine and bring to a boil; cook for 3 minutes, then add tomatoes, clam juice, parsley, bay leaf, oregano and crushed red pepper. Cover, leaving the lid slightly ajar; simmer, stirring occasionally, until the broth is rich and thick, 20 to 30 minutes.

Add mussels, cover and cook for 2 minutes. Remove the mussels with tongs as they open, reserving them in a large bowl. Discard any mussels that do not open. Add crab legs, return to a simmer and cook, uncovered, until the crab is heated through, about 5 minutes. Remove with tongs and reserve along with the mussels. Add shrimp, fish and chopped basil; cover and simmer until the shrimp turns pink and the fish is opaque, 2 to 3 minutes.

Discard the bay leaf. Taste and adjust seasonings with salt and pepper. Return the reserved mussels and crab legs to the pot. Reheat briefly and serve.

Serves 12

The Miracle Carb Diet Nutritional Content for Journaling

Per Serving: 1 g carbohydrate, 2 g fiber

Actual Nutritional Content

Per Serving: 260 calories, 12 g carbohydrate, 1 g fiber, 31 g protein, 8 g total fat, 1 g sat. fat, 835 mg

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