Italian Cioppino

Gluten Free
Dairy Free
Health score
11%
Italian Cioppino
85 min.
8
200kcal

Suggestions


Indulge in the vibrant flavors of the Italian coast with this delightful Cioppino, a seafood stew that is both gluten-free and dairy-free, making it a perfect choice for a variety of dietary preferences. This dish is not just a meal; it's an experience that transports you to a bustling seaside market, where the freshest catch of the day is transformed into a comforting bowl of goodness.

With a preparation time of just 85 minutes, you can easily whip up this hearty dish for lunch or dinner, serving up to eight people. Each bowl is a symphony of flavors, featuring succulent prawns and tender clams simmered in a rich tomato base infused with aromatic herbs and a hint of spice. The combination of dry white wine or clam juice adds depth, while the vibrant green bell peppers and onions provide a satisfying crunch.

Whether you're hosting a dinner party or enjoying a cozy family meal, this Cioppino is sure to impress. It's not only low in calories, at just 200 kcal per serving, but it also boasts a balanced nutritional profile, with a hearty dose of protein and a medley of flavors that will leave your taste buds dancing. Dive into this Italian classic and savor the taste of the sea, all from the comfort of your own kitchen!

Ingredients

  • 28 oz canned tomatoes whole with basil, undrained organic peeled canned
  • 2.5 cups wine dry white
  • lb clams uncooked scrubbed
  • teaspoon basil dried
  • cup bell pepper diced green
  • tablespoons spring onion finely chopped
  • 0.3 teaspoon hot sauce red
  • 1.5 lb shrimp deveined uncooked peeled
  • 1.5 oz bearnaise sauce mix 
  • cups tomato purée organic (from 28-oz can)

Equipment

  • sauce pan
  • pot

Directions

  1. In 3-quart saucepan, mix sauce mix, tomato puree and tomatoes, breaking up tomatoes. Stir in onions, bell pepper, basil and pepper sauce.
  2. Heat to boiling. Reduce heat; simmer uncovered 25 to 30 minutes or until bell pepper is tender. Stir in wine. Simmer 5 minutes longer.
  3. Discard any broken-shell or open (dead) clams. In large pot or kettle, arrange clams and prawns.
  4. Pour tomato mixture over shellfish. Cover; simmer about 30 minutes or until prawns are pink and firm. Discard any unopened clams.

Nutrition Facts

Calories200kcal
Protein43.27%
Fat7.99%
Carbs48.74%

Properties

Glycemic Index
10.5
Glycemic Load
0.55
Inflammation Score
-7
Nutrition Score
17.48869565518%

Flavonoids

Malvidin
0.05mg
Catechin
0.58mg
Epicatechin
0.41mg
Hesperetin
0.3mg
Naringenin
0.28mg
Apigenin
0.01mg
Luteolin
0.9mg
Kaempferol
0.11mg
Myricetin
0.04mg
Quercetin
3.88mg

Nutrients percent of daily need

Calories:199.63kcal
9.98%
Fat:1.33g
2.05%
Saturated Fat:0.18g
1.13%
Carbohydrates:18.26g
6.09%
Net Carbohydrates:15.6g
5.67%
Sugar:8.74g
9.71%
Cholesterol:112.26mg
37.42%
Sodium:659.46mg
28.67%
Alcohol:7.72g
100%
Alcohol %:2.66%
100%
Protein:16.21g
32.43%
Vitamin B12:2.87µg
47.77%
Selenium:31.03µg
44.33%
Vitamin C:31.66mg
38.38%
Phosphorus:304.66mg
30.47%
Copper:0.44mg
22%
Vitamin E:3.3mg
21.99%
Vitamin B6:0.41mg
20.69%
Potassium:673.54mg
19.24%
Manganese:0.35mg
17.63%
Vitamin B3:3.43mg
17.14%
Iron:2.99mg
16.64%
Vitamin A:746.74IU
14.93%
Magnesium:58.63mg
14.66%
Vitamin K:13.88µg
13.21%
Calcium:108.15mg
10.82%
Fiber:2.66g
10.64%
Zinc:1.42mg
9.46%
Folate:36.6µg
9.15%
Vitamin B2:0.15mg
8.61%
Vitamin B5:0.75mg
7.49%
Vitamin B1:0.1mg
6.42%