You may remember Brenda’s guest post last month. Well, she has also allowed me to be a part of her monthly Quick and Healthy recipe journalist newsletter. What does that mean for you? It means each month I will be able to bring you a NEW recipe and tip from Brenda’s Quick & Healthy book and/or website!
Seafood Gumbo
This delicious Southern Quick and Healthy Seafood Gumbo is made with tomatoes and a choice of seafood. Serve with whole-grain bread to complete the meal.
1 can (28 ounces) diced tomatoes, not drained*
1/2 cup chopped onion
1 package (8 ounces) frozen okra or 1 1/2 cups sliced celery
2 cups fat-free chicken or beef broth*
1 teaspoon chopped garlic
1 teaspoon paprika
1/8 teaspoon cayenne pepper
1 drop Tabasco sauce
3 tablespoons unbleached all-purpose flour
1/2 cup water
1 pound seafood such as firm fish fillets, scallops, and/or shelled and deveined shrimp
In a medium saucepan, mix vegetables, broth, and seasonings. Simmer, covered, until vegetables are tender.
Combine flour and water in a covered container and shake well to prevent lumps. Add to simmering vegetables and cook until bubbly. Add seafood and continue to cook until seafood is done.
*Sodium is figured for no added salt/reduced sodium.
Quick and Healthy Seafood Gumbo Makes 8 cups
5 servings
Each Serving
about 1 1/2 cups
Carb Servings
1
Exchanges
2 vegetable
3 lean meat
Nutrient Analysis for Quick and Healthy Seafood Gumbo
calories 163
total fat 2g
saturated fat 0g
cholesterol 33mg
sodium 237mg
total carbohydrate 14g
dietary fiber 2g
sugars 5g
protein 23g
Source: Quick and Healthy Volume II, 2nd Edition, © 2009 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95;
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Quick & Healthy Tip of the Month
by cookbook author Brenda J. Ponichtera, RD
As rainy weather sets in, don’t abandon your exercise program. A water-proof jacket with a hood will keep you going on rainy days. But if you are really a fair weather walker, and won’t venture out on cold or rainy days, it is time to start walking in malls or join a health club. Don’t abandon your exercise as it good for your health, both physical and mental health.
This healthy tip is provided by Quick & Healthy cookbook author, © Brenda J. Ponichtera, RD, ScaleDown Publishing, Inc.; scaledwn@gorge.net; All rights reserved.
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