Mediterranean Prawn and Tomato Stew with Lemon-Herb Gremolata

• 500 g yeni patates
• 2 tbsp sızma zeytinyağı
• 1 pcs büyük soğan, ince dilimlenmiş
• 4 pcs kereviz sapı, 2-3 cm parçalar halinde kesilmiş
• 2 pcs diş sarımsak, ince kıyılmış
• 2 pcs ançuez fileto, ince kıyılmış
• 1 tsp kırmızı pul biber
• 400 g konserve kıyılmış domates
• 250 ml kuru beyaz şarap
• 200 ml sebze suyu, az tuzlu
• 400 g çiğ karides, kabuğu soyulmuş ve bağırsağı temizlenmiş
• 1 pcs limon, kabuğu rendesi ve suyu
• 1 tsp tuzlu kapari, durulanmış ve süzülmüş
• 30 g taze yassı yapraklı maydanoz, kabaca kıyılmış
• 4 pcs tam tahıllı ekşi mayalı ekmek, kızartılmış

• 1.1 lb yeni patates
• 2 tbsp sızma zeytinyağı
• 1 pcs büyük soğan, ince dilimlenmiş
• 4 pcs kereviz sapı, 2-3 cm parçalar halinde kesilmiş
• 2 pcs diş sarımsak, ince kıyılmış
• 2 pcs ançuez fileto, ince kıyılmış
• 1 tsp kırmızı pul biber
• 14.1 oz konserve kıyılmış domates
• 1.1 cups kuru beyaz şarap
• 14 tbsp sebze suyu, az tuzlu
• 14.1 oz çiğ karides, kabuğu soyulmuş ve bağırsağı temizlenmiş
• 1 pcs limon, kabuğu rendesi ve suyu
• 1 tsp tuzlu kapari, durulanmış ve süzülmüş
• 1.1 oz taze yassı yapraklı maydanoz, kabaca kıyılmış
• 4 pcs tam tahıllı ekşi mayalı ekmek, kızartılmış

👨‍🍳 Talimatlar

1. 1

   Place the new potatoes in a large pot and cover with cold salted water. Bring to a boil over high heat, then reduce to medium heat and simmer for 15-20 minutes until the potatoes are tender when pierced with a knife but still hold their shape. Drain thoroughly and set aside to cool for at least 15 minutes, then cut into thick rounds about 1 cm thick. This cooling step is essential as it allows resistant starch to form, which lowers the glycemic index from approximately 55-60 to around 33, significantly reducing blood sugar impact.

2. 2

   While the potatoes cook, heat the olive oil in a large, deep sauté pan or Dutch oven over medium-low heat. Add the sliced onion and celery pieces, seasoning with a pinch of salt and freshly ground black pepper. Cook gently for 5-6 minutes, stirring occasionally, until the vegetables begin to soften and become translucent.

3. 3

   Add the chopped garlic, anchovy fillets, and chilli flakes to the pan. Continue cooking for another 2-3 minutes, stirring frequently and using your spoon to break down the anchovies until they dissolve into the oil, creating a fragrant base for the stew.

4. 4

   Increase the heat to medium-high and pour in the white wine (or use alcohol-free white wine or additional vegetable stock for stricter blood sugar control), allowing it to bubble vigorously for 2 minutes to cook off the alcohol. Add the chopped tomatoes and vegetable stock, stirring to combine. Bring the mixture to a simmer, then reduce heat to medium and cook uncovered for 15 minutes, stirring occasionally, until the sauce thickens slightly and the flavors meld together.

5. 5

   Add the cooled sliced potatoes (125g per serving), raw prawns, lemon juice, and rinsed capers to the stew. Stir gently to distribute the ingredients evenly without breaking up the potatoes. Cook for 4-5 minutes until the prawns turn pink and opaque throughout, being careful not to overcook them as they can become rubbery.

6. 6

   While the prawns finish cooking, prepare the gremolata by combining the chopped parsley and lemon zest in a small bowl, mixing well with your fingers to release the aromatic oils from the zest.

7. 7

   Taste the stew and adjust seasoning with additional salt and pepper if needed. Ladle the stew into warm shallow bowls, ensuring each serving has exactly 125g of potatoes along with a good mix of prawns and vegetables. Generously scatter the fresh gremolata over the top of each portion and serve immediately with toasted sourdough bread on the side for dipping into the flavorful broth. For best blood sugar management, eat the vegetables and prawns first, then enjoy the potatoes and bread last.

📊 Porsiyon başına besin

🔄 Düşük GI alternatifleri

🔬 Bu tarifin arkasındaki bilim