San Francisco fisherman’s stew

MASTER SKILLS

2–4

Prep 25 min

Cook 3 hr

Serves 4

Scan to get your exact PersonalPoints™ value A recipe that’s dinner party–worthy plus set-it-and-forget-it simple? Yes, it does exist. Putting the seafood in for just the last 10 minutes of cooking guarantees it doesn’t overcook and means you can make most of this dish ahead, then finish it in just 10 minutes before serving.

1 (28-oz) can whole tomatoes in purée 1 (14.5-oz) can chicken broth 1 small fennel bulb, chopped, plus ¼ cup chopped fronds for garnish 1 small onion, chopped 1 small carrot, chopped 2 large garlic cloves, finely chopped 1 tbsp drained capers 2 tsp chopped fresh thyme, plus whole leaves for garnish 1 tsp dried oregano ⅛ tsp crushed red pepper ¾ lb halibut, cod, or striped bass fillets, cut into ¾-inch chunks ¾ lb peeled, deveined shrimp ½ tsp salt 4 tsp olive oil

1. Using your hands, crush the tomatoes, or use kitchen scissors to snip the tomatoes into small pieces. 2. In a 5- or 6-quart slow cooker, combine the tomatoes and juices, broth, fennel bulb, onion, carrot, garlic, capers, chopped thyme, oregano, and red pepper. Cover and cook for 6 hours on Low or 3 hours on High. (The stew can be kept on Warm for up to 3 hours.) 3. Stir the fish and shrimp into the slow cooker. Cover and cook until the shrimp are just opaque in the centers, about 10 minutes on Low. Season with the salt. Divide the stew among 4 bowls and drizzle each with 1 tsp oil. Garnish with the thyme leaves and fennel fronds.

Per serving (about 2 cups) 250 Cal, 7 g Total Fat, 1 g Sat Fat, 1,611 mg Sod, 17 g Total Carb, 9 g Sugar, 5 g Fib, 31 g Prot.

please trim or fill widow in step 1 & 2 if possible

grains

.101 .

No-carb diet? No need. When you choose whole grains over refined ones, you’re getting loads more fiber, protein, vitamins, and minerals, so feel free to go with the grain.

FACTS

Accept no imitation: A grain is whole when it includes the bran, germ, and endosperm.

Higher fiber in whole grains means more filling, more satisfying, better-fordigestive-health.

Incredibly flexible! Available with gluten (wheat, farro, barley, bulgur, rye, wheat berries) and without (brown rice, corn, oats, quinoa, buckwheat, millet, sorghum, amaranth.)

Detail oriented: look for “gluten-free oats” on the package. Naturally GF oats might contain trace amounts of gluten from processing.

FIGURES

1= 8

cup of quinoa grams of protein*

*More than an egg!

18 .3%

of bulgur equals pure fiber, the highest % of all whole grains

time it takes to steam corn on the cob in the microwave

3

minutes

Pair it Quinoa salad with cucumbers, peppers, and tomatoes • farro with lemon and Parmesan • wheat berries with thyme and dried cranberries

shop it

If you’re looking for foods made with whole grains, check for the Whole Grain Stamp (issued by the Whole Grains Council and certified by a third party) on the package. This stamp means that the product contains at least half the daily recommended amount of whole grains per serving.

Even though whole grains are a pantry staple, it doesn’t mean they can live forever on your cabinet shelf, so don’t buy more than you’d cook within 3 months. Because they aren’t refined, whole grains and whole-grain flours can “go bad” due to the oils contained in the bran and the germ: They won’t make you sick, but old grains won’t cook up right and will taste bitter and oily.

Another option? Store grains in your freezer for up to 6 months.

prep it

Put your grains in a fine-mesh sieve or colander and give them a thorough rinsing under cold water before cooking. You’ll know you’re done when the water runs clear.

Because many whole grains still include their fiberpacked bran (which creates a natural barrier), they can take longer to cook, especially ones like steel-cut oats, barley, wheat berries, or wild rice. To reduce cooking time, soak them in cool water on your countertop for a few hours or overnight. Drain and refresh the water before cooking.

For extra flavor, toast uncooked brown rice, oats, farro, bulgur, or wheat berries in a dry skillet until nutty and fragrant, stirring often.

cook it

FARRO .

QUINOA .

BROWN RICE .

BARLEY .

In a fine-mesh sieve or colander, thoroughly rinse and drain 1¼ cups whole-grain farro. Bring a medium pot of water and ¼ tsp salt to a boil over high heat. Stir in the farro. Reduce heat to medium. Cook the farro until just tender but still chewy, about 30 minutes, stirring occasionally. Drain well. To keep in the refrigerator, let cool completely and store in an airtight container for up to 1 week.

In a fine-mesh sieve or colander, thoroughly rinse and drain 1 cup quinoa. In a medium saucepan, combine the quinoa, 1½ cups water, and ¼ tsp salt and bring to a boil over high heat. Reduce heat to low. Cover and cook for 15 minutes. Remove from heat. Cover and let stand for 10 minutes. Fluff with

In a large pot, bring 6 cups water to a boil over high heat. In a fine-mesh sieve or colander, thoroughly rinse and drain 1 cup medium- or long-grain brown rice. Stir the rice into the boiling water and cook for 30 minutes, stirring occasionally and adjusting heat to maintain a boil. (Don’t let the water boil over.) Remove the pot from heat. Drain the partially cooked rice and return to the pot. Cover and let stand for 10 minutes off the heat. Fluff with a fork.

Thoroughly rinse and drain 1 cup hulled barley. In a 2-quart glass or ceramic baking dish, combine the barley, 2½ cups boiling water, and ¼ tsp salt. Cover tightly with foil and bake in a 375°F oven until the barley is tender, about 1 hour. Fluff with a fork. To keep in the refrigerator, let cool completely and store in an airtight container for up to 1 week.