Spicy Creole Gumbo with Shrimp and Brown Rice Fights Heart Disease and Diabetes

Filed in archive Diet on May 27, 2009

We already know that heart disease is strongly linked to diabetes. If there is one recipe that will fight both conditions, will you embrace it?

Luckily there is a recipe that fights both diabetes and heart disease. We can always trust ChefMD to come up with such a recipe. Here it is, from ChefMD:

Spicy Creole Gumbo with Shrimp and Brown Rice

Ingredients:
1 tablespoon extra light olive oil
1/2 cup each: diced green bell pepper, onion and celery*
2 teaspoons reduced sodium Creole seasoning, such as Tony Chachere's brand
1 cup reduced sodium chicken broth, preferably organic
1 (14.5 ounce) can diced fire roasted tomatoes, undrained
1 (16 ounce) can no-salt-added red beans, rinsed, drained
1 (10 ounce) package sliced okra, thawed (2 cups)
3/4-lb. frozen uncooked peeled and deveined medium shrimp, thawed
1 cup hot cooked brown rice
Optional garnishes: chopped parsley, hot pepper sauce

Preparation:
Heat oil in a large saucepan over medium heat. Add bell pepper, onion and celery; sauté 5 minutes. Sprinkle seasoning over vegetables; sauté 2 minutes. Stir in broth, tomatoes, beans and okra; bring to a boil over high heat. Reduce heat; simmer uncovered 15 minutes. Stir in shrimp; cook 5 minutes or until shrimp are opaque. Ladle into shallow bowls; top with rice and garnish as desired.

Substitutions:
*1-1/2 cups frozen seasoning blend (chopped onion, bell pepper and celery) may be substituted (no need to thaw first).

The preparation time of the above recipe is 10 minutes while cooking takes only 25 minutes.