Gumbo
1 tablespoon olive oil
3 cloves garlic
1 onions, chopped (about 300g)
3 ribs celery
1 green pepper, chopped (about 180g)
1 teaspoon thyme
1 bay leaf
1 can (400g) chopped tomatoes
200g okra
65g dry rice (I used brown basmati)
100g crayfish tails, cooked
Place the oil, onions, peppers, & celery in a heavy saucepan and sweat until soft. Add the bay leaf, thyme, tomatoes, rice and about 400ml, cover and cook for about 20 minutes or until rice is barely cooked.
Add the okra and cook for a further 10 minutes or so, until the okra tender. Add 100g crayfish tails and heat through.
Makes 2 servings
Nutrition Data per serving
Calories (kcal) 293.1
Carbohydrate (g) 43.3
Protein (g) 10.0
Fat (g) 9.5
Fibre (g) 8.6
1 tablespoon olive oil
3 cloves garlic
1 onions, chopped (about 300g)
3 ribs celery
1 green pepper, chopped (about 180g)
1 teaspoon thyme
1 bay leaf
1 can (400g) chopped tomatoes
200g okra
65g dry rice (I used brown basmati)
100g crayfish tails, cooked
Place the oil, onions, peppers, & celery in a heavy saucepan and sweat until soft. Add the bay leaf, thyme, tomatoes, rice and about 400ml, cover and cook for about 20 minutes or until rice is barely cooked.
Add the okra and cook for a further 10 minutes or so, until the okra tender. Add 100g crayfish tails and heat through.
Makes 2 servings
Nutrition Data per serving
Calories (kcal) 293.1
Carbohydrate (g) 43.3
Protein (g) 10.0
Fat (g) 9.5
Fibre (g) 8.6
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