Читать книгу Absolutely Everyone Needs a Plan - John Schlife - Страница 44

JUNE 2020

Celery-Corn Gumbo

Cajun-type food was the last to be impacted by the “healthy” modification of recipes. Now every Cajun food expert is focusing on the uniqueness of the spices and textures and going for healthy. This recipe takes advantage of the “thickening” properties of heated celery, and it is also part of the heavy focus on the use of corn in our diet. Many of the new recipes in this issue of the Meal Planner are using corn. Corn has, over the years, been one of the foods to avoid because someone said that it was hard to digest. Then someone else said it was high in calories. Corn is really a healthy vegetable. It is the favorite of many, even those people (both kids and adults) who try hard to avoid all vegetables. Not only does it taste great, but it also adds color to many vegetable dishes.

Recipe:

Step 1

The following 3 ingredients are cooked on HIGH for 10 minutes in the microwave. The remaining ingredients are prepared during this 10-minute period.

Ingredients

1/2 head of celery, chopped from the head (1/2-inch pieces), including the leaves

1 green pepper, chopped into moderate-sized pieces I medium onion, chopped into moderate-sized pieces

Step 2

Fix the following while the above is cooking.

In a saucepan on HIGH temperature, add and stir continuously:

2 T. file

4 T. nonfat vegetable spread

As file thickens, keep stirring and add:

1 small can no-salt V-8

As mixture thickens further, keep stirring and add:

1 16-oz. can no-salt stewed tomatoes

Simmer 5 minutes and add the following corn and spices:

1 can no-salt corn (including the juice)

Spices

2 T. garlic powder

1/4 t. black pepper

1/4 t. red pepper

1/2 cup parsley flakes