Shrimp and Scallop StewThe “Shrimp and Scallop Stew,” (recipe below) from Cooking with the Diabetic Chef, by Chris Smith, was thick, tasty, and a pleasure to prepare. I used 8 oz. of shrimp, rather than a combination of shrimp and scallops. My ingredients included 3 small Yukon Gold potatoes, 1/3 of an onion, 2 cloves of garlic, 8 button mushrooms, and 4 scallions. I used 1/2 tsp. dried dill, rather than fresh, and added it to my stew along with the evaporated milk.

Shrimp and Scallop Stew
Cooking with the Diabetic Chef
5 servings

1/2 lb. potatoes, diced
1/2 cup carrots, diced
2 Tbsp. olive oil
1/2 cup onion, diced
1/2 Tbsp. garlic, minced
1/4 lb. mushrooms, sliced
4 oz. shrimp, deveined and without shells
4 oz. bay scallops
1/4 cup white wine
1 cup evaporated skim milk
2 Tbsp. cornstarch
2 Tbsp. water
1/2 cup green onions, chopped
1/2 Tbsp. fresh dill, chopped
1/2 tsp. salt
Pinch black pepper

Fill a medium pot with water and bring it to a boil. Add the potatoes. Cook for 5 minutes. Add the diced carrots. Cook for 5 minutes more, or until the vegetables are tender. Remove the vegetables from the water and set aside.

Heat 1 Tbsp. of the olive oil in a large pot over medium heat. Add the onion and garlic and cook until translucent, about 5 minutes. Add the mushrooms and cook until they are slightly wilted, about 3-5 minutes. Remove them from the pot and set aside.

Add the remaining 1 Tbsp. of olive oil to the pot, then add the shrimp and scallops. Cook for 2-3 minutes. Add the white wine and allow it to reduce by half. Add all of the cooked vegetables to the pot, plus the evaporated milk. Bring the liquid to a simmer.

In a separate bowl, mix the cornstarch and water until they form a smooth paste. Slowly stir the cornstarch mixture into the pan to thicken the liquid. Return the liquid to a simmer, then remove it from the heat.

Add the green onions and dill. Season with salt and pepper. Serve immediately.

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The star ingredients of this dish were the cornstarch and the white wine. The cornstarch paste is a perfect thickener for this stew; it’s like a magical missing link that brings it all together. For my wine, I used a 2007 Chilean sauvignon blanc. It was a citrusy wine that added a nice flavor depth to my recipe. I served the stew over rice, and appreciated the final touch of scallions.

RECIPE: thick stew, fortified by wine and lightened by seafood
you’ll eat within an hour
dill/seafood/vegetables will rely on the flavor of your wine for completeness

I’m ready to cook a vegetarian bonanza for my next meal. I want to prepare the “Tortellini Vegetable Soup,” from The Complete Diabetes Prevention Plan, along with “Roasted Eggplant Curry with Tomatoes,” from Nava Atlas. Give these a try and return to my site on Saturday, July 5, to witness my fun.