Name: Low-Cal Seafood Stew
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Ingredients: 350g Mixed Seafood (238 kCal); 15g Fish Sauce (5 kCal); 15g Soy Sauce (8 kCal); 15g Oil spray (15 kCal); 260g Leeks (57 kCal); 10g Garlic (15 kCal); 150g Mushrooms (20 kCal); 190g Celery (13 kCal); 100g Carrots (30 kCal); 300g Courgette (54 kCal); 320g Aubergine (48 kCal); 200g Black Kale (68 kCal); 5g KalloPowder (10 kCal); 250g Water (0 kCal)

Low-Cal Seafood Stew

20 Oct 2016

by Wholeness

Prep Time

5 minutes

Cook Time

20 minutes

Total Time

25 minutes

Background

Really filling, yet really low-calorie, this slimmers' low-cal seafood stew is also delicious and easy to make. Perfect for dieters - particularly those on the 5-2 regimen. If you serve a portion of 400g of the stew with 150g of boiled short-grain brown rice it works out at just 290 kCal for a very satisfying meal!

Ingredients

350g Mixed Seafood (238 kCal)
15g Fish Sauce (5 kCal)
15g Soy Sauce (8 kCal)
15g Oil spray (15 kCal)
260g Leeks (57 kCal)
10g Garlic (15 kCal)
150g Mushrooms (20 kCal)
190g Celery (13 kCal)
100g Carrots (30 kCal)
300g Courgette (54 kCal)
320g Aubergine (48 kCal)
200g Black Kale (68 kCal)
5g KalloPowder (10 kCal)
250g Water (0 kCal)

Instructions

Put the seafood into a bowl and stir in the fish & soya sauces. Set aside to marinate.
Spray the oil into a deep, heavy bottomed pan and heat gently. Cut up the leek, garlic and mushrooms quite finely; add to the pot, stir and cover to allow to sweat for about 6-7 minutes.
In the meantime, chop the other veg then add to the pan. Stir thoroughly and cover again. Keep the heat medium low and stir every few minutes to prevent catching.
After 15 minutes add the seafood and mix together well. Cover and cook for another 5 minutes then serve.