Slumbo Gumbo

Let’s Celebrate our Journey with some good ole’ Slumbo Gumbo…by Sunny Anderson
slumbo gumboIngredients
5 tablespoons butter
2 tablespoons olive oil
1 large Vidalia onion, diced
3 stalks celery, diced
1 green bell pepper, diced
2 cloves garlic, minced
1 tablespoon file gumbo powder, plus extra for garnish
1 bay leaf
1 1/2 teaspoons cayenne
1 1/2 teaspoons paprika
1 teaspoon kosher salt, plus more for seasoning
1/2 teaspoon dried thyme
1 teaspoon dried Mexican oregano
1/2 teaspoon black pepper, plus more for seasoning
1 (4.5-ounce) can tomato paste
5 cups seafood stock (or 2 (8-ounce) bottles clam juice)
1 pound haddock, cut into 1 1/2-inch pieces
1 pound shrimp, shells removed, deveined
12 oysters
1 1/2 cups lump crabmeat, picked over
2 tablespoons hot sauce
4 cups cooked rice (brown)
Directions
Heat butter and oil in a 6 to 7-quart stock pot over medium-high heat. Add onions, celery, pepper, and garlic and saute for 5 minutes, until softened and slightly caramelized. Add gumbo powder, bay leaf, cayenne, paprika, salt, thyme, oregano and pepper and continue cooking, another minute. Add tomato paste and cook until it browns, another 4 minutes. Add seafood stock, bring to a boil then reduce heat and simmer 30 minutes. Right before serving, add haddock and continue to simmer for 5 minutes, then add remaining seafood. Cook another 5 minutes. Add hot sauce, and season with salt and pepper, to taste. Serve over rice and sprinkle with file powder.

400 Calorie Meals

FOO04165Huevos Rancheros

Ingredients

  • 4 6- to 8-inch soft corn tortillas
  • 1/2 teaspoon ground cumin
  • 1 16-ounce can black beans, rinsed and drained
  • 1 chipotle chili in adobo sauce, diced; or 1/2 teaspoon crushed red pepper flakes (optional)
  • 1/2 cup mild salsa
  • 4 large eggs, fried
  • 2/3 cup shredded Monterey Jack cheese
  • 1 ripe avocado, sliced

Directions

  1. Heat oven to 425° F.
  2. Put the tortillas on a baking sheet and place in the oven to warm, about 5 minutes. (Cover with foil if you don’t like crisp tortillas.)
  3. Toast the cumin in a small, dry saucepan over medium heat until aromatic, about 3 minutes. Add the beans and chipotle or red pepper (if using).
  4. Remove the tortillas from the oven. Spoon some beans onto each, then top each with some salsa, 1 fried egg, and some cheese.
  5. Bake until the cheese has melted. Serve with the avocado.

Nutritional Information

  • Calories 337
  • Calories From Fat 166
  • Fat 18g
  • Sodium 502mg
  • Protein 17g
  • Carbohydrate 29g
  • Fiber 9g
  • Iron 3mg
  • Calcium 217mg

Recipe courtesy of: realsimple.com

 

400 Calorie Meals

shrimp-tortilla_300Ingredients

  • 1/4 cup fresh orange juice
  • 2 tablespoons fresh lime juice
  • 2 tablespoons sour cream
  • kosher salt and black pepper
  • 1/4 small cabbage (8 ounces) shredded
  • 1 cup corn kernels (from 1 to 2 ears, or frozen and thawed)
  • 1 jalapeno, seeded and chopped
  • 1 tablespoon olive oil
  • 1 pound peeled and deveined medium shrimp
  • 8 small whole wheat tortillas, warmed

Directions

  1. In a large bowl, whisk the orange and lime juices, sour cream, ½ teaspoon salt, and ¼ teaspoon pepper.
  2. Add the cabbage, corn, and jalapeño and toss to combine. Let sit, tossing occasionally, for 10 minutes.
  3. Meanwhile, heat the oil in a large skillet over medium-high heat.
  4. Season the shrimp with ½ teaspoon salt and ¼ teaspoon pepper. Cook until opaque throughout, 2 to 3 minutes.
  5. Serve the shrimp with the tortillas and the slaw

Nutritional Information

  • Calories 392
  • Fat 9g
  • Protein 31g
  • Carbohydrate 47g
  • Fiber 4g

Recipe courtesy of: realsimple.com