Shrimp and Okra with Tomatoes

I know what you're saying: "Gross! I HATE okra! It's slimey!"

Well, you're confused. That's "Oprah", not "Okra"!  And she's not exactly slimey, just a little smarmy.

When I was a kid growing up in South Louisiana, the state legislature subsized farmers who grew okra, and then gave the crop to the various parishes (school districts) for the cafeterias.  The cafetieria ladies would smother it whole with canned tomato sauce, and it did make the slimiest, most disguting glop in the world.  Their step saving method of cooking it whole turned many a Louisiana school child off of okra, which is a shame.  It's full of fiber, easy to grow, holds up fresh for a long time, and freezes well.  And when prepared correctly, it's delicious!

So, here's the recipe:

 

1 tablespoon olive oil

1 medium onion, diced

1 medium bell pepper, diced

1 lb okra, sliced crossways

2 tablespoons cider vinegar

1 cup seafood or vegetable stock

3 red riped tomatoes, peeled and diced

1 teaspoon Mrs, Dash Garlic and Heb Blend

1/4 -1/2 teaspoon Mrs. Dash Extra Spicy Seasoning

1 lb shrimp, peeled and deveined

Heat large saute pan over medium-high heat. Add olive oil and swirl to cover pan.  Add onions and peppers; saute until onions are translucent.  Add seasonings and stir completely to distribute.  Add okra and cider vinegar; stir gently to distribute without breaking the slices.  Cook on medium low for a few minutes, Add tomatoes and stock; stir gently.  Don't stir after tomatoes are added and okra begins to cook; overstirring will release the sap from the okra and cause the mixture to get slimy. Simmer for 20-30 minutes until okra slices are tender and mixture has thickened slightly,  Very gently stir in shrimp, simmer for 7-10 minutes, or until shrimp are cooked and no longer translucent.  Serve plain or over rice.

The secret is to get most of your stirring done early, while the okra is still firm.  The more your stir it toward the end, the more sap you release, and the more you risk creating "slime".

The shrimp cook quickly, and will add a bit of their own juice as they cook. Stir at this point just enough to get them submerged.

The finished dish should be spicy, so feel free to add hot sauce if you like it!  This dish is delicious without the shrimp for a great vegetarian meal, and we have kept the fat and sodium content very low!

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Nutrition Facts
8 Servings
Amount Per Serving
Calories		114.6
Total Fat		3.0 g
	Saturated Fat	0.5 g
	Polyunsaturated Fat	0.7 g
	Monounsaturated Fat	1.4 g
Cholesterol		86.1 mg
Sodium		93.8 mg
Potassium		381.1 mg
Total Carbohydrate		9.2 g
	Dietary Fiber	3.1 g
	Sugars	2.5 g
Protein		13.8 g

Shrimp and Corn Bisque

Like so many cajun recipes, this one starts with "first you make a roux"!  We keep this bisque under 200 calories a serving and below 6 grams of fat by using acceptable fats, non-fat evaporated milk, and lots and lots of fresh, sweet corn!

For the roux, use 4 tablespoons of margarine and 4 tablespoons of flour.  I used "I Can't Believe It's Not Butter" due to it's ratio of "good" fats to bad. You can use whatever stick margarine or butter you choose, but it MUST be a stick.  Soft spreads that come in a bowl have too much water and won't make a proper roux.  Melt the butter over medium heat, and slowly add the flour while stirring.  Because most margarines are artificially colored, it's hard to tell when your roux is "blonde", but when the flour smells nutty and good, it's done, probably about 15-20 minutes.

Once your roux is cooked, add 1 chopped onion and 1 chopped bell pepper.  Stir to coat with roux mixure, and then begin adding non-fat evaporated milk, a little a time, stirring with each addition.  Let the mixure bubble after each addition, and then add more until all the milk is absorbed.


Add seasonings- the spicier, the better! Begin stirring in your seafood stock, about 1/4 cup at a time, returning to a boil after each addition.  The vegetables will continue to cook as you add your stock, and by the time all liquids are added, the bell peppers should turn from bright to dark green, indicating they are cooked. The whole process of milk and stock takes about and hour.

Once the vegetables are cooked, add the corn and cook for 5-10 minutes. Add shrimp, cook another 5-10 minutes until shrimp are cooked and no longer translucent. Adjust seasonings and serve!

You can substitue crawfish or crabmeat for the shrimp, if you wish. Or leave out the protein completely for a vegetarian option.

It's hard to believe a soup this hearty is so healthy:

Nutrition Facts
Shrimp and Corn Bisque
10  (8 oz) Servings
Amount Per Serving
Bitmap
Calories		165.3
Total Fat		5.7 g
	Saturated Fat	1.5 g
	Polyunsaturated Fat	1.5 g
	Monounsaturated Fat	1.6 g
Cholesterol		68.9 mg
Sodium		174.7 mg
Potassium		325.5 mg
Total Carbohydrate		18.4 g
	Dietary Fiber	2.4 g
	Sugars	2.8 g
Protein		12.1 g

4 Tbs I Can't Believe It's Not Butter Stick

1/4 cup AP Flour

1 medium onion, chopped

1 medium bell pepper, chopped

1 quart seafood or vegetable stock

1/4 -1/2 teaspoon Mrs. Dash Extra Spicy Seasoning

1/4 teaspoon Old Bay or Cajun Style Seasoning

8 ears fresh corn, stripped from cobs

1 lb. shrimp, peeled and deveined  Melt ICBINB over medium-low heat in 5 quart pot.  Whisk in flour, a little at a time, to make a roux.  Cook until blonde, stirring frequently. Add chopped vegetables, combine with roux.  Begin adding milk, a little at a time, stirring with each addition.  Once all of the milk is added, begin adding stock, about 1/4 at a time, stirring with each addition. Add seasonings.  Continue stirring in stock, 1/4 cup at a time, allowing mixture to return to boil after each addition. Once all the stock has been added and vegetables are cooked,  add corn, and bring the mixture back to a boil,  Add shrimp, and cook an additional 7-10 minutes, until shrimp are cooked and no longer translucent.  Adjust seasonings and serve.