Pumpkin and Spice

When I wasn't doing the gym-thing, I had an extra hour and a half to cook, but now, if I want dinner on the table by 7ish, I've got to be a little craftier. I'd love to spend time simmering, peeling and whatnot, but sometimes (and I'm sure you're with me on this) I just need to get dinner ready now.

My okra with sausage and shrimp fits the bill perfectly. It's quick, easy and healthy- plus, most of the ingredients are freezer or pantry stable, which is a bonus (in my opinion) because it means I can plan in advance, but if something comes up, nothing's going bad waiting to be cooked. (I usually plan 4+ cooked meals a week, but don't always wind up getting around to cooking all of them- either we go out or eat leftovers or whatever- so it's nice to have at least one that can lapse into the next week without ingredients spoiling.)

Though not technically a Cajun or Creole dish, it is inspired by the flavors and ingredients of Louisiana cooking- loads of okra, tomatoes and spices. It's a comforting one dish meal (unless you count the pot to make the rice, then it's two)- hearty and filling, perfect for cold winter nights. However, it's one comfort dish that isn't going to add to your winter pudge. Since I don't use roux (a thickening agent made from flour and butter) it's super low-fat. Lots of veggies and brown rice provide filling fiber, and lean turkey sausage and shrimp add protein (and taste marvelously decadent- to me, nothing signals "treat" to my brain quite like seafood!) If you're counting calories, be sure to check the nutritionals on the sausage- even turkey sausage isn't always lean (sometimes it can have almost as much as regular sausage.) And if you're wanting to make the dish vegetarian, you can use soy sausage, and use drained, rinsed canned kidney beans in place of shrimp. Oh, and if okra terrifies you, or you've had some slimy okra in the past, please give this a shot anyway- when it isn't cooked to death, okra has a really lovely firmness and body, and a delicious flavor.

Okra with Sausage and Shrimp
(makes about 6 servings)

• 1 small onion, chopped
• 1 green pepper, chopped
• 3-4 cloves garlic, minced
• About 1lb pre-cooked lean turkey sausage (like a kielbasa or polish sausage), sliced into coin-shaped slices
• 1pkg (about 16oz) frozen okra
• 1 can diced tomatoes
• 1/4t cayenne
• 1/4t paprika
• 1/4t black pepper
• 1/2t dried basil
• 1/2t garlic powder (all the spices can be replaced with 1 ½-2t Cajun spice blend)
• 8oz frozen shrimp (peeled, tail off)
• Salt and hot sauce to taste
• Instant brown rice, prepared according to package directions

In a large skillet, heat a few teaspoons canola oil (or some cooking spray). Cook the sausage until browned on both sides and heated through. Remove the sausage from the pan and cover lightly with foil to keep warm. Add the onion, green pepper and garlic to the pan, along with a pinch of salt. Cook on medium heat until the onion is soft and translucent, but not caramelized.

Add the tomatoes, okra and spices and cook until the okra is thawed and the mixture is hot. Add the frozen shrimp and sausage, and cook just until the shrimp is pink. Remove from heat and serve over cooked brown rice. Season with hot sauce as desired.