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.
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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

400 Calorie Meals

cornflake-chicken-spinach_300Ingredients

  • 1 3 1/2-poud chicken, cut into 10 pieces and skin removed
  • 2 tablespoons Dijon mustard
  • 2 cups multigrain cereal flakes, crushed
  • 2 tablespoons olive oil
  • kosher salt and black pepper
  • 2 bunches collard greens, thick stems removed and leaves cut into 1-inch strips
  • 2 cloves garlic, thinly sliced
  • 1 lemon, cut into wedges

 

Directions

  1. Heat oven to 400° F. In a large bowl, toss the chicken and mustard to coat.
  2. In a separate bowl, mix the cereal, 1 tablespoon of the oil, and 1/4 teaspoon each salt and pepper. Coat the chicken with the cereal mixture and bake on a baking sheet until golden and cooked through, 45 to 50 minutes.
  3. Meanwhile, cook the collards in a large pot of boiling salted water until tender, about 10 minutes. Drain, rinse, and squeeze out the excess water.
  4. Heat the remaining oil in a skillet over medium heat. Add the garlic, collards, and 1/4 teaspoon each salt and pepper. Cook for 2 to 3 minutes. Serve with the chicken and lemon.

Nutritional Information

  • Calories 395
  • Calories From Fat 34%
  • Protein 37g
  • Carbohydrate 31g

Recipe courtesy of http://www.realsimple.com

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400 Calorie Meals

chick-spin-mush_300Chicken With Spinach and Mushrooms

Ingredients

  • 2 tablespoons olive oil
  • 4 6 ounce boneless, skinless chicken breasts
  • kosher salt and black pepper
  • 1 pound button mushrooms, quartered
  • 1 red bell pepper, cut into 1/2- inches pieces
  • 2 cloves garlic, chopped
  • 1/2 cup dry white wine
  • 2 bunches spinach, thick stems removed (about 8 cups)

Directions

  1. Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the chicken with ½ teaspoon salt and ¼ teaspoon pepper.
  2. Cook the chicken until browned and cooked through, 5 to 7 minutes per side. Transfer to a plate.
  3. Return the skillet to medium-high heat and heat the remaining tablespoon of oil. Cook the mushrooms and pepper, tossing, for 3 minutes.
  4. Add the garlic and wine and cook until the mushrooms are tender and the wine is nearly evaporated, 2 to 3 minutes.
  5. Toss in the spinach and ½ teaspoon each salt and pepper. Serve with the chicken.

Nutritional Information

  • Per Serving (no more than 4ounces of chicken breast and as many vegetables you would like to have)
  • Calories 295
  • Carbohydrate 7g

Recipe Courtesy of: http://www.realsimple.com

400 Calorie Meals

pork-chops-apple-salad_300Pork Tenderloin With Cabbage and Apple Slaw

Ingredients

  • 3 tablespoons olive oil l
  • 2 pork tenderloins (1 1/4 pounds total)
  • kosher salt and black pepper
  • 2 tablespoons rice vinegar
  • 1 tablespoon honey
  • 1 small Napa cabbage (about 1 pound) -quartered, cored, and thinly sliced
  • 1 crisp red apple (such as Gala or Fuji), cut into thin wedges
  • 1/4 cup fresh cilantro

Directions

  1. Heat oven to 400° F. Heat 1 tablespoon of the oil in a large ovenproof skillet over medium-high heat.
  2. Season the pork with ½ teaspoon each salt and pepper and cook, turning occasionally, until browned, 6 to 8 minutes.
  3. Transfer the skillet to the oven and roast until the pork is cooked through, 12 to 14 minutes. Let rest at least 5 minutes before slicing.
  4. Meanwhile, in a large bowl, combine the vinegar, honey, remaining 2 tablespoons of oil, and ¼ teaspoon each salt and pepper.
  5. Add the cabbage and apples and toss. Let sit for at least 5 minutes, tossing occasionally. Fold in the cilantro and serve with the pork.

Nutritional Information

Per Serving (no more than 4 ounces of lean meat, and 1 cup each of cabbage and apple slaw)

  • Calories 321Calories From Fat 42%
  • Protein 32g
  • Carbohydrate 12g

Recipe Courtesy of: http://www.realsimple.com