New Orleans Seafood Stew

with Spicy Sausage
5
Average: 5 (1 vote)
(1 vote)
New Orleans Seafood Stew
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Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
478
calories
Calories

Healthy, because

Even smarter

Nutritional values

Shrimp is full of iodine, an essential trace element not found in many foods.

Feel free to adjust the seasonings to your liking. This would pair well with some bread and a side salad. 

1 serving contains
(Percentage of daily recommendation)
Calorie478 kcal(23 %)
Protein26.39 g(27 %)
Fat25.99 g(22 %)
Carbohydrates36.26 g(24 %)
Sugar added0 g(0 %)
Roughage4.47 g(15 %)
Vitamin A126.06 mg(15,758 %)
Vitamin D0.22 μg(1 %)
Vitamin E3.82 mg(32 %)
Vitamin B₁0.32 mg(32 %)
Vitamin B₂0.19 mg(17 %)
Niacin10.02 mg(84 %)
Vitamin B₆0.54 mg(39 %)
Folate67 μg(22 %)
Pantothenic acid1.07 mg(18 %)
Biotin2.77 μg(6 %)
Vitamin B₁₂1.68 μg(56 %)
Vitamin C75.42 mg(79 %)
Potassium640.57 mg(16 %)
Calcium122.37 mg(12 %)
Magnesium100.55 mg(34 %)
Iron2.35 mg(16 %)
Iodine2.97 μg(1 %)
Zinc2.67 mg(33 %)
Saturated fatty acids10.03 g
Cholesterol180.6 mg

Ingredients

for
6
Ingredients
12 ounces Prawn (peeled and deveined)
7 ounces peeled crayfish
5 ounces spicy Sausage
For the spice mixture
2 onions
3 cloves garlic
1 teaspoon freshly grated ginger
2 green chile peppers (chopped)
0.333 cup Almond flour
1 tablespoon green Curry paste
In addition
1 ¾ cups Rice
1 green Bell pepper
1 red pepper
3 ½ ounces Celery
1 Banana
¼ teaspoon Cardamom powder
¼ teaspoon ground cinnamon
1 teaspoon Cumin
1 teaspoon Coriander
2 tablespoons Oil
cup Coconut milk
1 ⅔ cups vegetable stock
2 tablespoons butter
2 tablespoons all-purpose flour
salt
How healthy are the main ingredients?
oniongarlicgingerCeleryBananacinnamon

Preparation steps

1.
Cook the rice according to the package instructions until al dente. Cut the crayfish meat and sausages into bite-sized pieces. Peel and finely chop the onions and garlic. Wash and trim the chillies, remove the seeds if you wish and cut the chillies into rings. Mix together the onions, garlic, chillies, curry paste, grated ginger and ground almonds.
2.
Wash, halve, core and dice the peppers. Wash and slice the celery. Peel and slice the banana.
3.
For the sauce, melt the butter, add the flour and stir over the heat until browned. Stir in the vegetable stock and coconut milk and remove from the heat.
4.
Heat the oil in a pan and sweat the sausages. Add the peppers, celery, cardamom, cinnamon, cumin and coriander and sweat briefly. Then stir in the prepared onion and spice mixture and the prepared sauce. Cook, stirring occasionally, for about 30 minutes.
5.
8 minutes before the end of cooking time stir in the prawns, crayfish meat, rice and banana. Season to taste with salt and serve.

Comments

 
New Orleans has great spicy meats cooked with curry and mixed with seafood? Count me in!