Put some South in your mouth! Healthier than jambalaya and easier and more economical than bouillabaisse, this one-dish stew features convenient frozen veggies and protein-rich firm fish. And, it’s loaded with nutrients like Vitamin C and magnesium, which help control blood pressure, and lycopene, which may help prevent prostate cancer. —Susan E. Levy
medium onion, sliced into thin strips
lima beans, canned or frozen
chicken or vegetable broth, low sodium
fresh or frozen okra
1 14.5 ounces
can tomatoes with juice, diced or cut, stewed or with spices
basil, oregano, thyme
cayenne (optional for a little zing)
firm fish cut into edible chunks (snapper or cod are excellent)
In This Recipe
Spray nonstick pan with olive oil and sauté the onion over medium heat for a few minutes until wilted, but not brown.
Stir in lima beans and chicken broth. Simmer covered for 5 minutes.
Serve in bowls by itself or over a ½ cup serving of rice or polenta. Garnish with sliced black olives and chopped cilantro.
THE SEASONED COOK You can substitute green bean, zucchini, kale, spinach or shredded cabbage for okra or lima beans. Keep it simple. Also, keep frozen or canned vegetables on hand to create this perfect simple supper if you are low on fresh ones. For an even more down home flavor, use smoked paprika.