Ingredients:
- 1 tbsp olive iol
- 1 smokey sausage (i used chorizo, if you wanna be proper, use andoilie or whatever it is)
- 2 handfuls or so of uncooked , tail-on shrimp...or prawns as we call them
Directions:
- In a Dutch oven, heat the oil. Add the plain flour and cook over medium heat for 10 minutes or so till it’s a niiice chocolate colour. This is the ROUX.
- Throw in the chopped onion, celery, green capsicum and garlic. Cook till soft. Now is probably a good time to start adding the herbs and spices, put in whatever appeals to you. Use your nose.
- Throw in the can of tomatoes, break them up with you spoon and stock powder and hot sauce. Let this cook for a bit. (Its awesome because you can leave it and come back and finish it off later.)
- While its doing its thing in the pot there, place the okra on a baking tray, spray with oil and cook in the oven for … I dunno..15 minutes? At 180°C. (thats like 350F)
- Meanwhile, you can cut up your sausage into chunks and cook in a frypan for 5 minutes or so, then drain on paper towel and throw in the pot with the tomatoes and other goodies. (you can just throw it straight in if youre not fussed about fat)
- If its starting to look a bit thick now, add in a cup or so of water. Add in the roasted okra and more water if you think its needed, cover and let it cook for alteast an hour, stirring occasionally.
- Add thef raw prawns (these are supposed to be the last things to go in) and cook for at least another 10 minutes.
- Serve over hot rice
- Makes 2-3 serves, adjust to suit demand.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 245.09 Kcal (1026 kJ) | ||
| Calories from fat | 105.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.71g | 18% | |
|---|---|---|---|
| Cholesterol | 44.86mg | 15% | |
| Sodium | 824mg | 34% | |
| Potassium | 442.67mg | 9% | |
| Total Carbs | 21.16g | 7% | |
| Sugars | 4.59g | 18% | |
| Dietary Fiber | 4.61g | 18% | |
| Protein | 13.91g | 28% | |
| Vitamin C | 21.1mg | 35% | |
| Iron | 1.5mg | 8% | |
| Calcium | 112.8mg | 11% | |
| Amount Per 100 g | |||
| Calories | 118.62 Kcal (497 kJ) | ||
| Calories from fat | 51.02 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.67g | 18% | |
|---|---|---|---|
| Cholesterol | 21.71mg | 15% | |
| Sodium | 398.79mg | 34% | |
| Potassium | 214.24mg | 9% | |
| Total Carbs | 10.24g | 7% | |
| Sugars | 2.22g | 18% | |
| Dietary Fiber | 2.23g | 18% | |
| Protein | 6.73g | 28% | |
| Vitamin C | 10.2mg | 35% | |
| Iron | 0.7mg | 8% | |
| Calcium | 54.6mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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