This is a wonderful meal because it introduces a couple of items that might not be a part of your everyday menu; capers and okra. Capers have very few calories and are packed with flavor and fiber. Okra was first brought to the Americas by African slaves so it’s a very fitting vegetable to eat during Black History Month. Gumbo is the Swahili name for okra. What sounds like Mardi Gras more than Gumbo? Okra contains two kinds of fiber, soluble and insoluble. The soluble fiber is what makes it “slimy” and helps to thicken this creole dish and un-thicken your arteries by lowering your cholesterol and your risk for heart disease. The insoluble fiber helps to cleanse your intestines, lower your risk of cancer and stabilize your blood sugar.
Did you know that eating stewed tomatoes is actually better for you than eating fresh tomatoes? The cooking process increases the lycopene levels. Many people feel that increasing your lycopene intake reduces your risk for certain cancers. Research has found that people who eat tomatoes have a lower cancer risk. There is not a single food in this recipe that is not good for you so… eat, drink and be merry for March 4th, I don’t want to diet!
1 lb: Shrimp(You can substitute any type of cooked meat that you like)
2 T: Olive Oil
1 T: Minced Garlic
2 Large: Chopped Yellow Onions
2 T: Chopped Parsley
3 Large: Chopped Bell Peppers
4-14oz Cans: Stewed Tomatoes (You can stew your own or purchase low sodium if you like)
8 oz: Capers-Drained (These can be purchased fresh to reduce the sodium)
16 oz: Frozen Okra
Cooked brown rice or whole grain pasta
Sauté the onions and garlic in the oil until tender. Add the rest of the ingredients and bring to a boil until the shrimp are pink, about 3 minutes. Serve with rice or pasta. Enjoy!
Don’t forget to follow PRIER on: Facebook, Twitter, LinkedIn, Pinterest and YouTube!
