Tuesday, October 28, 2008

Provencal-Style Fish Stew - 3 WW pts

POINTS® Value: 3
Servings: 4
Preparation Time: 8 min
Cooking Time: 13 min
Level of Difficulty: Easy

This French-inspired stew is so flavorful, it's hard to believe it's made mostly from canned goods. Use frozen chopped onions to streamline the process even more.


* 15 oz canned chicken broth, divided
* 1 large onion(s), chopped
* 15 oz canned cannellini beans, rinsed and drained
* 6 oz water-packed tuna fish, drained, flaked with a fork
* 15 oz canned diced tomatoes, undrained
* 1/4 tsp dried oregano
* 1/2 tsp table salt
* 1/4 tsp black pepper
* 1/4 cup(s) basil, fresh, chopped


* In a medium pot, heat 1/4 cup of broth over medium-high heat; add onion and sauté until tender, about 5 minutes.

* Add beans, tuna, tomatoes and oregano; stir in remaining broth and simmer for 5 minutes. Stir in salt, pepper and basil; simmer for 1 minute more. Yields about 1 1/4 cups per serving.


* If you can't find fresh basil, substitute 2 tablespoons of fresh, flat-leaf parsley in its place.

Rouille sauce, a garlicky condiment that tops French bouillabaisse, is a delicious optional topping for this stew. For a quick version, blend together 1 slice of French bread (torn into pieces), 1 garlic clove, 2 roasted red peppers (from a water-packed jar), 1/8 teaspoon of cayenne and 1 tablespoon of chicken broth (or enough broth to make a sauce). Add a dollop to each serving of stew (adds 0 POINTS values per serving).

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