San Francisco Style Cioppino
Preparation time: About 20 minutes
Microwaving time: 20 to 21 minutes
Standing time: 5 minutes
Legend has it that this robust shellfish stew was invented by an Italian fisherman in San Francisco. Though a bit messy to eat, it’s definitely company fare—just be sure to have plenty of napkins handy.
1 tablespoon olive oil or salad oil
1 medium-size onion, chopped
1 large clove garlic, minced or pressed
1 1/2 large green bell pepper seeded and diced
1 can (8 oz.) tomato sauce
1 can (about 1 lb.) stewed tomatoes
1 1/2 cup dry white wine
1 dry bay leaf
1 teaspoon dry basil
1 1/2 teaspoon dry oregano leaves
1/4 cup chopped parsley
1/3 pound medium-large raw shrimp (31 to 35 per lb.), shelled and deveined
1 cooked Dungeness or other hard-shell crab (about 11h lbs.), cleaned and cracked
8 small hard-shell clams in shell, suitable for steaming, scrubbed
Pour oil into a 3-quart microwave-safe casserole; tip casserole to coat bottom evenly with oil. Add onion, garlic, and bell pepper; cover and microwave on HIGH (100%) for 5 minutes, stirring after 2 1/2 minutes. Stir in tomato sauce, tomatoes, wine, bay leaf, basil, oregano, and parsley.
Cover and microwave on HIGH (100%) for 10 minutes, stirring every 3 minutes. Add shrimp, crab, and clams Cover and microwave on HIGH (100%) for 5 to 6 minutes or until clams have opened. Let stand, covered, for 5 minutes. Makes about 4 servings.
Per serving: 186 calories, 20 g protein,16 g carbohydrates, 5 g total fat, 96 mg cholesterol, 809 mg sodium
