French Sea Food Stew

Ingredients: (6 servings)

olive oil cooking spray

2	cloves garlic, minced

1	onion, 6 ounces (180 g) chopped

2	leeks, 12 ounces (360 g) washed well, and thinly sliced, white and 1 inch (2.5 cm) green

3	medium tomatoes, about 18 ounces (540 g) total, seeded and chopped

1/4	cup (15 g) chopped flat-leaf parsley

2	sprigs fresh thyme, or 1/4 teaspoon (1.25 ml) crushed dried

1	large sprig rosemary or 1/4 teaspoon (1.25 ml) crushed dried

2	bay leaves

1	3-inch (7.5 cm) piece orange rind

1/4	teaspoon (1.25 ml) fennel seeds, crushed

1/8	teaspoon (0.6 ml) freshly ground pepper

1/8	teaspoon (0.6 ml) Tabasco sauce or crushed red pepper flakes

3	cups (720 ml) fish stock

2	cups (480 ml) water

juice of 1 lemon

1 1/2

pounds (720 g) firm fleshed fish, cut into 1 inch strips

1	pound (480 g) lobster tails, meat removed and sliced into coins, shells reserved

1	pound (480 g) large shrimp, cleaned and deveined, shells reserved

1	1-pound (480 g) French baguette cut into very thin slices, coated with olive oil cooking spray and baked in a hot oven until browned on both sides.

Directions:

1. Coat a large kettle with cooking spray and add the garlic, onions and leeks. sauté for 5 minutes, stirring occasionally, until soft. Add the tomatoes, parsley, thyme, rosemary, bay leaves, orange rind, fennel, pepper, and hot sauce. Sauté for 3 minutes more. Add the stock, water, and lemon juice, along with the lobster and shrimp shells. Bring to a simmer and cook for fifteen minutes.
2. Remove the shells and thyme, rosemary, and bay leaves. Puree the vegetables with a bit of broth in a blender or food processor a little at a time until the soup is smooth. Set aside until you are ready to make dinner.
3. Just before ready to serve, bring the soup to a simmer. Add the fish and simmer for a few minutes. Add the lobster and continue to simmer for another two minutes. Finally add the shrimp and simmer until all the seafood is cooked through, another few minutes.
4. To serve, ladle broth and seafood in a shallow soup bowls. Top each serving with 3 toasts. Serve immediately.

Per serving:	376 calories (13% calories from fat), 39 g protein, 5 g total fat (1.0 g saturated fat), 41 g carbohydrates, 4 g dietary fiber, 116 mg cholesterol, 732 mg sodium
Diabetic exchanges:	4 very lean protein, 3 carbohydrate (2 bread/starch, 3 vegetables)