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Home : Diabetic Recipes : Main_Courses

Leek and Halibut Ragout

Yield: 6 servings
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Ingredients

  • 2 tablespoons olive oil
  • 2 medium leeks, white and light green part only, chopped
  • 2 cloves garlic, finely chopped
  • 2 tablespoons all-purpose flour
  • 2-1/2 cups fish stock or chicken stock
  • 1/2 cup white wine or additional stock
  • 1/4 teaspoon saffron threads, crushed
  • 2 cups diced peeled potatoes
  • 2 medium carrots, peeled and diagonally sliced
  • 2 small zucchini, halved lengthwise and sliced
  • 1 small sweet red pepper, diced
  • 1-1/2 pounds halibut, trimmed and cut into 1-inch cubes
  • 1/4 cup chopped fresh parsley
  • Salt and pepper, to taste

Directions

  1. In a large saucepan, heat oil over medium heat; add leeks and garlic; cook, stirring often, for 5 minutes or until tender. (Do not let leeks brown.)
  2. Stir in flour; add stock, wine and saffron. Bring to a boil, stirring, until thickened. Add potatoes and carrots; reduce to medium-low and simmer, covered, for 15 minutes. Stir in zucchini and red pepper; cook 5 minutes more or until vegetables are just tender.
  3. Add halibut; cook for 3 to 5 minutes more or until fish is opaque. Adjust seasoning with salt and pepper to taste. Sprinkle with parsley; ladle into warmed wide shallow bowls.

Nutritional Information (Per Serving)
Calories: 310
Protein: 29 g
Sodium: 388 mg
Cholesterol: 36 mg
Fat: 8 g
Carbohydrates: 27 g
Exchanges: 1 Starch, 2 Vegetable, 3 Very Lean Meat, 1 Fat

Source: America's Everyday Diabetes Cookbook
Author: Katherine E. Younker

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