Dinner Monday 22 January - Crayfish Gumbo

Crayfish Gumbo
1 tablespoon olive oil
4 cloves garlic
4-5 chillis
3 ribs celery (about 135g)
1 red pepper, chopped (about 145g)
1 onion, chopped (about 135g)
pinch thyme
285g raw okra , trimmed and cut into bite sized pieces
1 400g can peeled plum tomatoes in juice
1/4 pint fish or vegetable stock
170g cooked crayfish tails
salt & pepper

Saute the onions, garlic and chillis in the oil for a few minutes. Add the celery & pepper and cooked over low heat, covered, for about 15 minutes until the vegetables are tender. Add the thyme, tomatoes, stock and the okra and cook for another 15-20 minutes, until the okra is tender.

Finally, stir in the crayfish tails and serve over boiled white rice.

Makes 2 servings

Nutrition Data per serving (not including rice)
Calories (kcal) 249.4
Carbohydrate (g) 22.1
Protein (g) 20.4
Fat (g) 8.9
Fibre (g) 9.4