Spicy Creole Gumbo with Shrimp and Brown Rice
Fiber-rich okra in savory stew helps lower cancer and heart disease risk.
May 17, 2009 and July 19, 2009
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Preparation Time: 10 minutes
Cooking Time: 25 minutes
Servings: 4
Calories: 334 per serving
Percent from Fat: 18%
Cusine: Cajun
Course: Soups - Side, Soups - Meal
Food as MedicineSM Ingredient: Okra
Food as MedicineSM Tip
The fiber in okra helps control spikes in your blood sugar.Culinary Taste Tip
Fresh okra should be used within a few day of buying it. The best pods are about 2 inches long.Culinary Technique Tip
Okra gives off a "gooey" substance when you cut it, which helps thicken stews.Ingredients
1 tablespoon extra light olive oil1/2 cup each: diced green bell pepper, onion and celery*
2 teaspoons reduced sodium Creole seasoning, such as Tony Chachere's brand
1 cup reduced sodium chicken broth, preferably organic
1 (14.5 ounce) can diced fire roasted tomatoes, undrained
1 (16 ounce) can no-salt-added red beans, rinsed, drained
1 (10 ounce) package sliced okra, thawed (2 cups)
3/4-lb. frozen uncooked peeled and deveined medium shrimp, thawed
1 cup hot cooked brown rice
Optional garnishes: chopped parsley, hot pepper sauce
Preparation
Heat oil in a large saucepan over medium heat. Add bell pepper, onion and celery; sauté 5 minutes. Sprinkle seasoning over vegetables; sauté 2 minutes. Stir in broth, tomatoes, beans and okra; bring to a boil over high heat. Reduce heat; simmer uncovered 15 minutes. Stir in shrimp; cook 5 minutes or until shrimp are opaque. Ladle into shallow bowls; top with rice and garnish as desired.Substitutions
1-1/2 cups frozen seasoning blend (chopped onion, bell pepper and celery) may be substituted (no need to thaw first).Nutritional Analysis
Total fat (g): 6.6 - Fat calories (kc): 58 - Cholesterol (mg): 131 - Trans fatty acids (g) - 0; Saturated fat (g): 1.0 - Polyunsaturated fat (g): 1.2 - Monounsaturated fat (g): 2.8 - Fiber (g): 10 - Carbohydrates (g): 38 - Sugar (g): 7.9 - Protein (g): 27 - Sodium (mg): 651 - Calcium (mg) 168.Click here to receive new ChefMD® recipes via e-mail.
Comments on Spicy Creole Gumbo with Shrimp and Brown Rice
From: sweetbread
I will try this receipe. Your heart healty mussel receipe was a great success with my family and friends
I thank you for all your receipes it's
is a life saver for me.(working all day)
I have created my own cook book with them.
Chow
From: jessicalperalta
I am from South Louisiana, and this is one of the worst gumbo recipes I've ever seen. Beans in a gumbo? Chicken broth and Tony Chachere's to make a gumbo base? I have never heard of such things.
From: nenanda
Dr. John...and I am from Mississippi and I have been making this exact recipe for years! However due to an allergy to shrimp I use chicken instead. Taste like gumbo to me! I am so glad you are on the scene as I have just recently discovered you. The glycemic index is SO important to me since I am type 2 diabetic. Thanks so much for your concern for a healthy lifestyle!
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