Gingerroot adds a vibrant flavor to this stew. Serve steaming bowls with chunks of crusty whole-grain bread.

Makes 0 servings
Cooking time: n/a

Ingredients

  • 2 tsp  (10 mL) vegetable oil
  • 1 small onion, finely chopped
  • 1 tbsp (15 mL) minced fresh gingerroot
  • 2 tsp  (10 mL) mild curry paste or powder
  • 2 cups (500 mL) diced peeled potatoes
  • 1 ½ cups (375 mL) thinly sliced carrots
  • 2 ¼ cups (550 mL) fish broth or reduced-sodium chicken broth
  • 1 tbsp (15 mL) cornstarch
  • Freshly ground black pepper
  • 1 ½ cups (375 mL) snow peas, ends trimmed, halved
  • 1 lb (500 g) fresh or frozen haddock or cod fillets, cut into chunks 

Instructions

  1. In a large saucepan, heat oil over medium heat. Add onion, ginger and curry paste; cook, stirring, for 2 minutes or until softened. Add potatoes, carrots and fish broth. Bring to a boil; reduce heat, cover and simmer for 10 to 12 minutes or until vegetables are just tender.
  2. In a bowl, blend cornstarch with 2 tbsp (25 mL) water. Add to stew and cook, stirring, until thickened. Season with pepper to taste. Stir in snow peas and fish; cover and cook for 2 to 3 minutes or until snow peas are tender-crisp and fish is opaque. 

Notes

Canada’s Choice per Serving: 1½ Carbohydrate, 3 Meat & Alternatives

Recipe reprinted with permission from Diabetes Comfort Food, Johanna Burkhard and Barb Selley, Robert Rose Inc., 2006, http://www.robertrose.ca

Nutritional Information

Per Serving
Calories 258
Total fat 5 g
Saturated fat 1 g
Cholesterol 65 mg
Sodium 470 mg
Carbohydrates 26 g
Fiber 5 g
Protein 26 g

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