WW Mediterranean Seafood Noodle Stew

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The WW Mediterranean Seafood Noodle Stew is a recipe that provides low calories and WW points due to the use of lighter ingredients rather than heavy ones that other stews use. This recipe utilizes ingredients like cooking spray, lean seafood ingredients, a light version of noodles, veggies, and spices. All of these ingredients make up the WW Mediterranean Seafood Noodle Stew with a low amount of WW points. This recipe is a good option for when you want flavor, nutrients, and a lighter version of a stew. It is not only light but feels fulfilling and satisfying to consume. Make this tasty and healthy stew in only 40 minutes. It offers satisfaction, nutrition, and consumption without any guilt.

STATS:

  • Caloric count: 250 kcal
  • Serving size: One large bowl
  • Cook time: 25 minutes
  • Cuisine: Mediterranean
  • Prep duration: Fifteen minutes
  • Total time: 40 minutes
  • Course: Main
  • Diet: Weight Watchers
  • Serving: 4

EQUIPMENT:

  • Strainer
  • Measuring cups
  • Ladle
  • Measuring spoons
  • Knife
  • Cutting board
  • Large pot

INGREDIENTS:

SEAFOOD:

  • 200 g shrimp (deveined & peeled)
  • 150 g mussels or clams (optional)
  • 200 g white fish (cut into chunks)

VEGETABLES:

  • 1 medium diced onion
  • One medium diced carrot
  • 3 minced garlic cloves
  • 1 cup halved cherry tomatoes
  • 2 cups spinach
  • 1 diced red bell pepper

NOODLES:

  • 100 g whole-wheat noodles
  • SEASONING AND BROTH:
  • 1 tsp paprika
  • Cooking spray
  • 1 tsp dried oregano
  • Juice of lemon (half)
  • 1 cup crushed tomatoes
  • ½ tsp chili flakes
  • 1 tsp salt
  • ½ tsp black pepper
  • Four cups vegetable broth (low-sodium)
  • Fresh parsley (chopped, for garnish)

INGREDIENT NOTES:

COOKING SPRAY:

  • Cooking spray has an ultra-low amount of fat that is helpful in reducing WW points. It also prevents sticking. If you use olive oil as an alternative option, it will increase points.

WHITE FISH AND SHRIMP:

  • Both of these ingredients have low calories and lean protein. Alternatives include chickpeas or tofu.

CRUSHED TOMATOES:

  • These tomatoes include a sweet flavor and make the stew thick. For an alternative option, use fresh tomato puree.

WHOLE-WHEAT NOODLES:

  • Whole-wheat noodles help in slower digestion and also include more fiber. Alternative options include barley, quinoa, or rice noodles.

SPINACH:

  • Spinach contains vitamin A. Kale is an alternative option.

OREGANO AND PAPRIKA:

  • Both of these provide a classic Mediterranean flavor. Other options include basil or thyme.

INSTRUCTIONS:

  1. Place a large pot over medium heat and cover it with a good amount of cooking spray.
  2. Sauté red bell pepper, carrot, and onion for three to four minutes till they are soft.
  3. Include salt, pepper, chilli flakes, oregano, paprika, and garlic, and cook for one minute.
  4. Now add crushed tomatoes and mix.
  5. Put broth inside the mixture and let it lightly simmer.
  6. Include the noodles and cook them according to the directions.
  7. Add pieces of fish and shrimp.
  8. Simmer for five minutes till you properly cook them.
  9. Include cherry tomatoes and spinach to cook for another one to two minutes.
  10. Pour the lemon juice and also adjust the seasoning taste.
  11. Garnish with fresh parsley and serve.

SERVING SUGGESTIONS:

  • Serving this stew with a lemon wedge is a good option.
  • To include aroma, you can use fresh basil as well.
  • Include a side salad if you desire, but it will add points.
  • For a spicy stew, add chili flakes.

TIPS:

  • To prevent overcooking of the seafood, add it at the end.
  • Simmering for another three to five minutes will make the stew thicker.
  • You can make use of rice noodles to make it a gluten-free stew.

STORAGE INFORMATION:

FRIDGE:

  • Use a sealed container to store this stew for 3 days.

FREEZER:

  • Just freeze the stew without the noodles for about two months. You can include the noodles when you heat up the stew.

FAQs:

Can I make use of frozen seafood while making this stew?

  • You can utilize frozen seafood by thawing it first and then drying it.

What kind of other vegetable options are there for me to add in this stew?

  • Other vegetable options include mushrooms, celery, or zucchini.

Can I prepare this stew without noodles?

  • You can consider the use of cauliflower rice, barley, or quinoa instead.

NUTRITIONAL INFORMATION:

Calories: 250 kcal

Net carbs: 24 grams

Iron: 2 milligrams

Total carbs: 27 grams

Vitamin A: 5100 IU

Fiber: 3 grams

Calcium: 85 milligrams

Protein: 27 grams

Serving size: One large bowl

Sodium: 750 milligrams

Serving: 4

Potassium: 600 milligrams

Weight Watcher Points: 5-6 points