Seafood Gazpacho - 17.16g Carbs, 3.87g Fiber, 9.28g Sugar
From: www.whfoods.org
This is a great hot weather soup. While traditional gazpacho is
not made with seafood, this unique variation makes this version
more nutritious and satisfying. Both shrimp and scallops are
rich sources of protein and vitamin B12 and also contain those
hard-to-find omega-3 fatty acids. And it's low in calories!
Prep and Cook Time: 25 minutes
1/2 lb bay scallops, rinsed and patted dry
1/4 cup fresh lemon juice
2/3 cup diced cucumber
1 medium yellow bell pepper, diced into 1/4-inch pieces
1 medium tomato, chopped, seeds and excess pulp removed
1/2 medium onion, finely minced
3 medium cloves garlic, pressed
4 oz can diced green chili
3 Tbsp chopped fresh cilantro
2 Tbsp extra virgin olive oil
1/4 lb small cooked shrimp, rinsed and patted dry
3 cups tomato juice
Salt and cracked black pepper to taste
1. Rinse and dry scallops. Put into lemon juice.
2. Mince onion and press garlic and let sit for 5 minutes to bring
out their health-promoting properties
3. Prepare rest of ingredients and mix in a bowl with onion and
garlic
4. Add scallops and lemon juice at end. Letting the scallops sit
in the lemon juice while preparing rest of ingredients allows them
to marinate. If you can prepare this soup ahead of time and place
in refrigerator for an hour or more, the taste improves.
Healthy Cooking Tips:
The bay scallops are actually added raw to this soup. Marinating in
the lemon juice cooks them slightly. If you prefer having them cooked
more, steam for about 1 minute (watch the clock as cooking for much
longer will overcook them and make them tough). You may want to salt
just as you are serving this soup. The salt will draw out the water
from the cucumber and dilute the flavor. Also, this soup looks and
tastes best if the peppers and cucumbers are cut about the same
size as the scallops. By cutting them small, the flavors of the
different ingredients blend together better.
Serves: 4
Serving Size: 428.13g
Nutrition per Serving:
206.71 Calories, 72.34 Calories from Fat, 10.35 Calories from Saturated Fat,
17.91g Protein, 1.15g Saturated Fat, 5.51g Mono Fat, 1.02g Poly Fat,
0g Trans Fatty Acids, 73.99mg Cholesterol, 17.16g Carbs,
3.87g Dietary Fiber, 0.57g Soluble Fiber, 1.53g Insoluble Fiber,
9.28g Total Sugar, 7.61g Monosaccharides, 0.25g Disaccharides,
2.20g Other Carbs, 8.04g Total Fat
