Healthy gumbo to fight cholesterol

Gumbo is a tasty cajun dish that is also great for your heart. The fibrous gums and pectins found in okra, one of the key ingredients in gumbo, help lower cholesterol and provide protection against stomach ulcers. This recipe also adds the benefits of seafood.

• 30 ml (2 tbsp) canola oil
• 250 g (1⁄2 lb) okra, cut into 1 cm (1⁄2 in) slices
• 1 medium onion, coarsely chopped
• 1 medium red pepper, seeded and diced
• 1 medium green pepper, seeded and diced
• 175 ml (3⁄4 c) diced baked ham
• 2 cloves garlic, minced
• 450 ml (15 oz) can crushed tomatoes
• 500 ml (2 c) low-sodium chicken stock
• 500 g (1 lb) cooked crabmeat
• 1 ml (1⁄4 tsp) Tabasco
• 1 ml (1⁄4 tsp) salt
• 1 ml (1⁄4 tsp) black pepper

Preparation 10 minutes

Cooking time 35 minutes

Serves 4

1. Heat oil in a large saucepan over medium-high heat. Add the okra, onion, pepper and ham. Sauté until okra is tender and no longer sticky, or about 10 minutes.
2. Add garlic and sauté one minute. Add tomatoes and chicken stock mixture. Simmer, uncovered, 20 minutes.
3. Stir in crab, Tabasco, salt and pepper. Gently heat through.
4. Serve with rice.

This is the nutritional information from one serving of this delicious gumbo

• 293 Calories
• 31 g Protein
• 11 g Fat (including 1 g Saturated Fat)
• 126 mg Cholesterol
• 18 g Carbohydrates
• 5 g Fibre
• 1,006 mg Sodium

What goes into a gumbo is pretty much up to the individual cook, but okra is still the primary ingredient.  It's a great thickening agent and provides healthy nutrients that will help you lower your cholesterol.