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HEALTHY
Turkey-Seafood Creole
Start to Finish: 50 min.
* 1-1/4 pounds fresh or frozen medium shrimp, peeled and deveined
* 3 cups fresh or frozen cut okra, thawed (12 ounces)
* 2 tablespoons cooking oil
* 1 tablespoon sugar
* 1 tablespoon vinegar
* 2/3 cup all-purpose flour
* 1/3 cup cooking oil
* 1/2 cup chopped onion
* 1/4 cup chopped celery
* 1/4 cup chopped green sweet pepper
* 1 clove garlic, minced
* 1/4 teaspoon crushed red pepper*
* 1/4 teaspoon paprika*
* 1/4 teaspoon dried thyme, crushed*
* 1/4 teaspoon black pepper*
* 1/8 teaspoon ground red pepper*
* 4 cups reduced-sodium chicken broth
* 1/3 cup tomato paste
* 1 bay leaf
* 6 ounces cooked andouille or smoked sausage, halved lengthwise and cut into 1/2-inch-thick slices
* 1 cup chopped cooked turkey or chicken
* 4 ounces cooked crabmeat, cut into bite-size pieces (optional)
* 1 tablespoon creamy peanut butter
* 3/4 teaspoon file powder (gumbo file)
* 5 cups hot cooked rice
Note: For convenience, use 1-1/2 teaspoons Cajun seasoning in place of the crushed red pepper, paprika, thyme, black pepper, and ground red pepper.
Nutrition Facts
* Calories 415,
* Total Fat (g) 22,
* Saturated Fat (g) 5,
* Cholesterol (mg) 77,
* Sodium (mg) 501,
* Carbohydrate (g) 37,
* Fiber (g) 2,
* Protein (g) 18,
* Vitamin A (DV%) 9,
* Vitamin C (DV%) 25,
* Calcium (DV%) 5,
* Iron (DV%) 22,
* Percent Daily Values are based on a 2,000 calorie diet
Directions
1. Thaw shrimp, if frozen. Rinse shrimp and pat dry; set aside.
2. In a saucepan cook okra in the 2 tablespoons oil and the sugar about 5 minutes or until almost tender. Remove from heat. Stir in vinegar and set aside.
3. For roux, in a heavy 4-quart Dutch oven stir together flour and the 1/3 cup oil until smooth. Cook over medium-high heat for 5 minutes, stirring constntly with a long-handled wooden spoon. Reduce heat to medium. Cook and stir constantly 10 to 15 minutes more or until roux is a dark reddish-brown. Stir in onion, celery, green pepper, garlic, crushed red pepper, paprika, thyme, black pepper, and ground red pepper (or Cajun seasoning, if using). Cook and stir over medium heat about 5 minutes or until vegetables are tender.
4. Gradually stir broth into roux mixture. Stir in tomato paste and bay leaf. Bring mixture to boiling. Add shrimp. Cook 2 minutes or until shrimp turn opaque. Stir in sausage; turkey; crabmeat, if using; cooked okra; peanut butter; and file powder. Heat through. Discard bay leaf. Season to taste with salt and pepper. Serve over hot cooked rice. Pass hot pepper sauce. Garnish with fresh marjoram sprigs, if desired. Makes 10 servings.
Latest News
Former Lions linebacker shares ‘POWERSIT’ exercise program
By Maryanne Kocis MacLeod, Macomb Daily Staff Writer
You may not be able to keep up with former Detroit Lions linebacker Ernie Clark's souped-up chair exercise program at Warren City Hall. But you'll have a good time trying.
"Ernie makes it fun," said participant Loretta Suwal, 81, of Warren. "He's very entertaining. We'll definitely be back."
"I've been exercising all my life," said Clark, 72, who began developing the POWERSIT program about 14 years ago to stay fit in the wake of disabling football injuries. "I don't want it to be drudgery."
Sponsored by Health Alliance Plan in partnership with the city of Warren, this free program is open to adults from 11:30 a.m. to 12:30 p.m. Tuesdays and Thursdays through March 4 at Warren City Hall, 1 City Square Drive.
"It's part of our community service outreach," said Tiffany Baker, a public relations specialist for HAP. "HAP is a part of this community, and programs like this are part of our mission to truly be a health and wellness plan for everyone, not just for our 500,000-plus members."
"With Warren's senior population growing steadily, this is an ideal program for senior fitness," said Warren Mayor Jim Fouts. "Ernie Clark will be a role model for all participants."
Clark's big, bright smile and positive attitude rain down like light on the 20 seniors who gathered on a recent Tuesday morning to share exercise and companionship.
They return his smile, then throw their shoulders, elbows and abs into the task at hand.
"Calorie-burning is dependent on using big muscle groups, like thighs and legs," said Clark, a native of upstate New York who attended Michigan State University. He played from 1963 to 1967 with the Lions, then went to the St. Louis Cardinals.
"Since I couldn't stand for long periods of time (because of those earlier injuries), in POWERSIT we work from the core, twisting from the torso and putting our shoulders into it."
Participants bend far forward and way back, stand up for a few squats, and sit back down to alternately march and lift their legs.
"I can definitely feel it, arms, legs, thighs, shoulders, everywhere," said Helen Traczewski, 69, of Warren, who also walks and dances regularly with the Warren Polka boosters.
Friend and polka-partner Stan Ziejka, 82, agreed.
"We are definitely coming back," said Ziejka, who also bowls and works out at home each week.
"I like group exercise," said Loretta Suwal. "So this is the ideal situation for me. We get fit and socialize at the same time."
Although he prefers to exercise at home or in his personal gym, her husband Edward, 85, a combat Army veteran from World War II, said he enjoyed Clark's workout as well.
"We had a good time today," Edward Suwal said.
"I am so very, very, very special ... I love me, I love you, I love life. Stress and depression are not allowed ... Age is nothing but an attitude. My attitude is: Get every second out of life," said Clark using his deep voice to pour out a litany of affirmations during the cool-down phase.
Afterward, many of the participants approach Clark to shake his hand, thank him for the workout or dispense a well-received "Attaboy."
"Nice job," said a smiling Louis Lawson, 60. "Very nice job."
About the National Changing Diabetes(®) Program
The National Changing Diabetes(®) Program (NCDP) is a multi-faceted initiative that brings together leaders in diabetes and policy to improve the lives of people with diabetes. NCDP strives to create change in the U.S. health care system to provide dramatic improvement in the prevention and care of diabetes. Launched in 2005, NCDP is a program of Novo Nordisk. For more information, please visit www.ncdp.com or http://twitter.com/ncdpnews.
Nonstick vegetable cooking spray
1 (4-oz) chicken breast, boneless, skinned
1 tbsp seasoned bread crumbs
1/2 tbsp Parmesan cheese
Pinch of thyme
Pinch of pepper
1/2 tbsp Dijon mustard
1/2 tbsp reduced-fat mayonnaise
2 tbsp onion, chopped
1 tbsp mushrooms, chopped
1 tbsp red bell pepper, chopped fine
1/4 cup long-grain brown rice, uncooked
1/2 cup water
Pinch of salt
Pinch of pepper
1 tbsp slivered almonds
Combine bread crumbs, Parmesan cheese, thyme, and pepper in a shallow
dish; stir well, and set aside. Mix mustard and mayonnaise in a small bowl.
Brush mustard blend evenly over both sides of chicken. Dredge chicken in
bread crumb mixture. Place chicken on a rack coated with nonstick vegetable
cooking spray; place rack in shallow roasting pan. Bake at 375F for 45 minutes
or until done. In a small saucepan coated with nonstick vegetable cooking
spray, over medium-high heat, add onion, mushrooms, and red bell peppers.
Sauté for 2 minutes. Add rice, water, salt, and pepper. Bring to a boil and then
reduce heat and simmer for 20 minutes or until rice is cooked
Nutritional
Content
Per Serving
Calories407 cal
Protein33g
Carbohydrate40g
Fat10g
Saturated Fat2g
Cholesterol71mg
Sodium571mg
Calories from Fat23%
Fiber3g
313.896.8999
