Halibut Stew
Coconut Shrimp Stew
Chicken and Sausage Stew

Halibut Stew 

12 oz halibut fillets (or any firm white fish) 

1 medium onion, chopped fine 

1 14.5 oz can petite diced tomatoes 

2 cups low sodium vegetable broth 

½ cup white wine (optional) 

2 cups fresh spinach, shredded 

¼ cup fresh parsley 

1 Tbsp. olive oil 

salt and pepper to taste 

Cut fish into 1-inch cubes.  Place a large skillet over moderate heat and add the olive oil.  When the oil is hot add the onions and sauté for 2-3 minutes while stirring.  If using wine pour the wine into the skillet and scrape up any onion that may have stuck to the bottom of the pan.  Add the tomatoes and salt and pepper , reduce heat and simmer for about 3 minutes.  Add the vegetable broth and stir to combine.  Add the spinach and simmer until the spinach wilts, about 2 minutes.  Add the fish and cook until the fish becomes opaque, about 4-5 minutes.  Sprinkle parsley over the top to serve.  Halibut stew is good served over brown rice.  Points for rice are not included in points estimate. 

Recipe makes 6 servings  Estimated WW Smart points 3 per serving 

Recipe is Keto friendly without any rice 

Coconut Shrimp Strew 

1 lb. large or jumbo shrimp, peeled and deveined 

¼ cup onion, chopped 

¼ cup green bell pepper, chopped 

¼ cup red bell pepper, chopped 

1 Tbsp. mild jerk seasoning 

1 teas. habanero pepper, seeded and chopped 

1 scallion, chopped 

½ Tbsp. coconut oil or butter 

1 cup light coconut milk 

Place shrimp in a bowl and season with the jerk seasoning.  Toss to coat.  Place a large skillet over medium-low heat and add the butter or coconut oil to the skillet together with the onion, scallion, red and green bell peppers and habanero pepper and cook for 3-4 minutes until vegetables are soft.  Add the shrimp to the skillet and increase the heat to medium.  Cook for 3 minutes and then add the coconut milk.  Cover the skillet, reduce heat and simmer for about 3 minutes or until the shrimp are cooked through. 

Recipe makes 4 servings  Estimated WW Smart points 3 per serving 

Chicken and Sausage Stew 

4 lean skinless chicken thighs with bone (total pre-cooked weight about 14 oz.) 

4 lean skinless chicken drumsticks with bone (total pre-cooked weight about 12 oz.) 

2 6 oz. links andouille chicken or turkey sausage, sliced 

1 cup onion. chopped 

½ cup green bell pepper, chopped 

¼ cup celery, chopped 

¼ cup chopped scallion 

2 teas. oil 

1 bay leaf 

1 Tbsp. flour 

2 cups water 

salt and pepper to taste 

Place a large deep nonstick skillet or Dutch oven over medium heat.  When the pan is hot add the oil, onions, peppers and celery and cook for 3-4 minutes while stirring often.  Move the vegetables to the side of the pan and add the chicken.  Season the chicken with salt and pepper.  Brown the chicken about 3-4 minutes on each side and then sprinkle the flour over the chicken and vegetables.  Pour in the water and add the sausage and bay leaf.  Adjust salt and pepper, if necessary.  Stir.  Cover the pan and reduce heat to low.  Simmer the stew for 35-40 minutes.  Remove bay leaf before serving.  Stew is good served over rice or quinoa.  Points for rice and quinoa not included in points estimate. 

Recipe makes 4 servings  Estimated WW Smart points 8 per serving