Photography by James Tse
Food Styling by Ruth Gangbar
First published in Wish October 2005
Try this flavourful seafood dish that is spiced to perfection
Ingredients (Serves 6)
|2 tbsp||vegetable oil|
|2||medium onions, thinly sliced|
|2 tbsp||kosher salt|
|1||red pepper, finely chopped|
|2 tbsp||tomato paste|
|1||28 -oz can whole plum tomatoes|
|1/2 lb||fresh okra, trimmed, cleaned and sliced|
|1 tbsp||hot sauce|
|1 tsp||Worcestershire sauce|
|1½ lb||shrimp, 26-30 count, peeled and de-veined|
|1||plain low-fat yogurt|
- Heat vegetable oil in a large pot over medium heat. Sauté onions with salt until translucent, about 3-4 minutes. Add red pepper, tomato paste, tomatoes and okra stirring to combine. Mix in hot sauce and Worcestershire sauce and simmer until reduced by one third, about 15 minutes. Stir occasionally to avoid scorching bottom.
- Add shrimp in the last few minutes of cooking. They will turn pink when fully cooked.
- Serve over hot steaming rice and garnish with a dollop of yogurt and a slice of lime.
Nutrients per serving (without rice or yogurt): 228 calories, 7 g fat, 26 g protein, 17 g carbs, 4 g fibre. Excellent source of vitamins A, B6, B12, C, D and E, folate, iron, phosphorus and magnesium.