If you're planning a camping or boating trip this summer and are looking for quick and easy meals that can be made with ingredients requiring no refrigeration, this delicious seafood stew is ideal. In fact, it is so good that you will probably want to stock up on the necessary ingredients so that you can continue making it at home on nights when you don't have time to go to the market. You can also make this dish in a microwave oven. Just microwave the oil, onions and garlic, covered, for 4 minutes, and then stir in everything else and microwave for another 6 to 8 minutes, or until hot, stirring once.
- Each serving contains approximately 226 calories; 106 mg cholesterol; 6 gm fat; 1,181 mg sodium.
There are not many people in the world who don't like pasta. My booklet, "Pasta - Everyone's Favorite Food," contains some of my very favorite recipes for light, low-calorie pasta dishes. Order it for $3 and a stamped (52 cents), self-addressed, No. 10 envelope from Pasta, PO Box 5541, Riverton, NJ 08077-5541.
Jeanne Jones is a consultant on menu planning, recipes and new-product development for major hotels and spas. She is also the author of 22 cookbooks, most recently "Cook It Light: Pasta, Rice, and Beans" (Macmillan, $22).
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EASY SEAFOOD STEW
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
2 garlic cloves, pressed or minced
2 (6 1/2-ounce) cans chopped or minced clams, undrained
1 (6-ounce) can white crab, drained and rinsed
1 (6-ounce) can shrimp, drained and rinsed
1 (10 3/4-ounce) can condensed sodium-reduced tomato soup
1 (2-ounce) jar pimentos, undrained
11/3 cups hot water
1/4 cup chopped fresh parsley, optional
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon dried basil, crushed
1/4 teaspoon dried oregano, crushed
1/8 teaspoon red pepper flakes
Heat the oil in a large, heavy saucepan. Add the onion and garlic and cook, covered, over low heat for about 15 minutes, or until the onion is soft and translucent.
Stir in all remaining ingredients and continue to cook, covered, over low heat for about 10 minutes or until hot.
Makes four 1 1/2-cup servings.