Low Carb Cajun Style Okra Seafood Soup

You won’t need a spiral slicer for this one, simply use a regular veggie peeler – like the kind you would use to peel the skin from a potato – to create long, flat zucchini noodles. This recipe has a scrumptious, nutty flavor that will make you forget all about traditional noodles. Feel free to serve with some sliced chicken breast, sliced hard-boiled eggs or steak for added protein. Enjoy!

WHAT YOU NEED

Servings: 6

5 tablespoons extra virgin olive oil

1 1/2 lb raw okra, diced into small rings

1 large yellow onion, diced

2 celery stalks, diced

1 large green bell pepper, diced

4 fresh cloves garlic, minced

2 tablespoons Creole Cajun Seasoning

1/2 teaspoon cayenne

3 tablespoons tomato paste

1 tomato, diced

1 tablespoon arrowroot (or cornstarch), optional

6 cups no salt added chicken broth (or water)

6 cups water

1 1/2 lb jumbo shrimp, peeled and deveined

½ lb. Lump crab meat

1 teaspoon sea salt (to taste)

1 teaspoon fresh cracked pepper (to taste)


INSTRUCTIONS

  1. Set a large, heavy-bottomed pot on medium heat. Once hot, add olive oil and okra and sauté for 15 – 20 minutes, stirring occasionally to ensure it is not burning, and make sure the okra is touching the bottom of the pot. The longer you cook the okra, the less mucilage (“slime”) will be in the final product. Note: okra mucilage is a thickener for the soup, so the longer you cook the okra, the thinner the broth. I recommend cooking for no more than 25 minutes.

  2. Add the onion, garlic, celery and green bell pepper and cook for an additional 6 – 8 minutes, or until the edges of the onion have started to brown. Sprinkle in the seasoning, tomato paste and tomato (and if you want a thicker broth, add the arrowroot at this moment as well). Stir and cook for an additional 5 minutes.

  3. Add the water/broth and bring to a gentle boil, then reduce heat to low, then cover and simmer for at least 30 minutes.

  4. Add the shrimp and lump crab meat to the pot and simmer for at least 15 more minutes (up to 30 minutes).

  5. Remove from the heat once the soup has reduced slightly and started to thicken, then season to taste with sea salt and pepper.

  6. Enjoy while warm BUT enjoying the soup the next day is HIGHLY recommended since the flavors would have had a chance to meld together.


NUTRITION

One serving equals: 393 calories, 20g fat, 270mg sodium, 18g carbohydrate, 6g fiber, and 34g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a text or email away to assist you in all things fitness.


Trainer Amy Lynn Hoffman

(321) 459-6617


Courtesy of FitMenCook.com