Deep South cooking without the guilt. Only 200 calories and packed with 16g of protein. Dig into okra, catfish, tomatoes and the savory spices and herbs of the region.
Deep South cooking without the guilt. Dig into okra, catfish, tomatoes and the savory spices and herbs of the region.
2 teaspoons olive or canola oil
2 medium onions, sliced
1 clove garlic, finely chopped
1 tablespoon chili powder
1 can (28 oz) diced tomatoes, undrained
1 3/4 cups water
1/2 cup uncooked long grain rice
2 teaspoons chopped fresh or 1 teaspoon dried oregano leaves
1 teaspoon ground cumin
1/2 teaspoon red pepper sauce
1 package (10 oz) frozen sliced okra
1 lb catfish or medium-fat fish fillets, cut into 1-inch pieces
1 medium green bell pepper, chopped (1/2 cup)
In 4-quart nonstick Dutch oven, heat oil over medium heat. Add onions, garlic and chili powder; cook 2 to 3 minutes, stirring constantly, until onions are tender. Stir in tomatoes, water, rice, oregano, thyme, cumin and pepper sauce. Heat to boiling. Reduce heat; cover and simmer 20 minutes, stirring occasionally.
Rinse okra under cold running water to separate; drain. Stir okra, fish and bell pepper into tomato mixture. Heat to boiling. Reduce heat; cover and simmer 5 to 10 minutes, stirring occasionally, until fish flakes easily with fork and okra is tender.
Calories 240, Fat 7 grams, Saturated Fat 1.5 grams, Trans Fat 0 grams, Cholesterol 45 milligrams, Sodium 310 milligrams, Carbs 26 grams, Fiber 4 grams, Sugar 6 grams, Protein 16 grams