A Taste of New Orleans
Don’t wait for Mardi Gras to enjoy some delicious New Orleans flavor.
In about half an hour, you can create a spicy dish full of
cancer-fighting compounds. This week’s dish features onions and garlic,
two members of the allium family of vegetables, which researchers
believe may offer protection from stomach cancer. In addition, cooked
tomatoes maximize the health benefits from lycopene, a phytochemical
found in the fruit that probably plays a role in reducing risk for
prostate cancer. So whether it’s for taste or disease prevention, make
this dish for your next get-together and spread the joy of healthful
eating.
Smoking Shrimp Creole
1 tsp. canola oil
3/4 cup chopped onion
1 small green bell pepper, seeded and chopped
1 small celery rib, thinly sliced
2 tsp. finely chopped garlic
1 can (14 oz.) crushed tomatoes
2 bay leaves
1 tsp. ground paprika
1/8-1/4 tsp. ground chipotle chile
3/4 lb. small or medium shrimp, shelled
Salt and freshly ground black pepper
2 cups cooked long-grain brown rice
Heat the oil in a medium skillet over medium-high heat. Sauté the
onion, pepper, celery and garlic until the onion is translucent, 4 to 5
minutes. Add the tomatoes, bay leaves, paprika and chipotle chile.
Simmer the sauce, covered, until thick, 15 to 20 minutes, stirring it 2
or 3 times.
Add the shrimp and cook, uncovered, until
they are pink and firm, 5 to 7 minutes, depending on their size. Be
careful not to overcook or the shrimp will be tough and rubbery. Season
to taste with salt and pepper. Serve over cooked brown rice.
Makes 4 servings.
Per serving: 260 calories, 4 g total fat (<1 g saturated fat), 36 g carbohydrate,
22 g protein, 5 g dietary fiber, 350 mg sodium.
