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| General Category : Main Course |
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| Food Group : Seafood-Shellfish, Vegetables, Grains |
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| Toasting quinoa in a dry skillet (before cooking) lends another level of flavour to this grain and gives it a lovely hue. |
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Ingredients
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1-½ cups (375 mL) uncooked quinoa, well-rinsed |
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3 cups (750 mL) hot, low-sodium chicken or vegetable broth |
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2 tbsp (30 mL) olive oil (approx) |
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1 large onion, chopped |
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3 cloves garlic, finely chopped |
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1 fresh hot chili, seeded and finely chopped |
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1 can (28 oz/796 mL) diced plum tomatoes with juice |
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1 tsp (5 mL) granulated sugar |
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Salt and freshly ground black pepper to taste |
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½ lb (250 g) fresh or thawed frozen okra, trimmed and left whole |
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1 lb (500 g) raw shrimp, peeled and deveined |
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¼ cup (50 mL) fresh coriander, roughly chopped |
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Preparation
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Rinse and drain quinoa well. (Excess moisture will evaporate in the pan as it toasts.) Place a large, dry skillet over medium-high heat for a few minutes. When it is warm, add the quinoa. Stir the grain to allow moisture to evaporate and to prevent burning; cook for 5 to 7 minutes or until toasted. Reserve.
Add the hot broth and bring mixture to a boil. Reduce heat to medium-low, cover and cook until all the broth has been absorbed and the quinoa has taken on a transparent look, about 15 to 20 minutes. Keep warm.
Heat oil over medium heat. Add onion and cook, stirring often, for 5 minutes or until softened, adding a little more oil if necessary. Add garlic and chili and cook for 5 minutes in a large skillet. Add tomatoes and 1/2 cup (125 mL) of their juice and sugar. Season to taste with salt and pepper. Bring to a simmer and add okra. Stir gently to combine well. Cover, simmer for 10 to 15 minutes or until okra is tender. If sauce is very thick, add a little more tomato juice.
Pat shrimp dry and nestle them into the hot tomato mixture. Cook, turning as necessary, until the shrimp turns pink and begins to curl. Place a portion of the toasted quinoa on a plate. Make a shallow well in the centre and spoon a portion of the okra, tomato and shrimp mixture into it. Scatter fresh coriander over each serving. Makes 4 servings.
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More Information
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Tip:
Remember to use rubber gloves when handling chilies and avoid contact with your face. No okra? Try using broccoli florets instead.
Fast & Easy:
30 minutes or less (prep and cooking time). |
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Nutritional information
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Per serving:
486 cal, 12 g fat, 66 g carb, 31 g protein, 9 g fibre, 934 mg sodium. Excellent source vit A, vit C, niacin, folate, iron. Good source thiamin, riboflavin, calcium. High-fibre. |
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Calories : 486
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