New Orleans Style Shrimp Stew

New Orleans Style Shrimp Stew

1 Tbsp canola or olive oil 1 medium onion, chopped 1 bell pepper, chopped 1-1/2 cups water
1 (14 oz) can chicken broth 1⁄2 cup rice (uncooked)
1 Tbsp chili powder
1 tsp dried oregano
4 servings

1⁄2 tsp black pepper
1 (14.5 oz) can stewed tomatoes, undrained
1⁄2 pound frozen cooked medium shrimp, thawed* 1 (15 oz) can red beans, rinsed and drained

1) In a large pot, heat oil over medium heat. Add onion and green pepper and cook until softened (about 4 minutes).
2) Add water, chicken broth, rice, seasonings and tomatoes to the pot; stir to mix well. Bring the mixture to a boil; cover, reduce heat and simmer** for 20 minutes.
3) Add the shrimp and beans, cook uncovered for 5 minutes. Serve immediately.
4) Enjoy with a tossed green salad and some crusty bread to soak up the juices.

* You can thaw frozen shrimp by running under cold water for 5 - 6 minutes. ** Simmering means to cook food gently just below boiling, with an occasional
bubble breaking on the surface.

Nutrition information per serving: 
350 calories, 5g total fat, 0.5g saturated fat, 53g carbohydrate, 12g dietary fiber, 23g protein, 710mg sodium
Pyramid servings: 1 meat, 2 vegetables, 2 grains
Good source of Vitamins A and C, Iron and Calcium

HealthTip: Researchstudiesshowthateatingfish&shellfish2xperweekmay reduce your risk of heart attack. Omega-3 fatty acids naturally present in fish
help prevent blood clot formation, lower blood triglyceride levels and reduce inflammation.
mnsu.edu