mercredi 12 août 2020

Asian fish stew (Keto)

 

Makes 6 servings

  • 8 to 10 dried black Chinese mushrooms
  • ¼ cup soya sauce
  • 2 tablespoons Chinese rice wine
  • 1 teaspoon chopped fresh ginger
  • Black pepper
  • 8 ounces medium shrimp, peeled and deveined
  • 8 ounces halibut cubed
  • 1 tablespoon vegetable oil
  • 2 cloves garlic, chopped
  • 2 cups diagonally sliced bok choy
  • 1½ cups diagonally sliced nappa cabbage
  • 1 cup brocoli florets
  • 2 cups vegetable broth
  • ½ cup bottled clam juice or water
  • 2 green onions with tops, sliced
  1. Place mushrooms in medium bowl, cover with warm water ; soak 20 to 40 minutes or until soft.
  2. Cut off and discard stems ; cut caps into thin slices and set aside.
  3. In a small bowl, whisk soya sauce, rice wine, ginger and pepper until well blended ; add shrimp and halibut and marinate at room temperature 10 minutes.
  4. Meanwhile, heat oil in Dutch oven or large saucepan over medium-high heat ; add garlic, cook 3 to 5 minutes until softened.
  5. Stir in bok choy, cabbage and brocoli.
  6. Drain seafood, reserving marinade.
  7. Pour prepared vegetable broth, clam juice and reserved marinade into Dutch oven ; bring to a boil over high heat.
  8. Reduce heat to low and simmer 5 to 10 minutes until vegetables are crisp-tender ; add seafood and mushrooms and simmer 3 to 5 minutes until shrimp are opaque and fish flakes easily when tested with fork.
Per serving
  • 160 calories
  • 4 g total fat
  • 12 g carbs
  • 9 g net carbs
  • 3 g dietary fiber
  • 18 g protein
BON APPÉTIT

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