Steemit Weekly Health Challenge # 9:Octopus with peppers, potatoes and prawns: healthy recipe

Hello friends, receive a loving greeting, my participation in the contest, I present this healthy recip:

Octopus with peppers, potatoes and prawns: healthy recipe

It is an ideal food that we can enjoy in the kitchen, thanks to its great versatility.

But do you know the different benefits of octopus? The truth is that it is constituted as a healthy food, and outstanding from a nutritional point of view.

Benefits of octopus

From a nutritional point of view, the octopus stands out for its high content of minerals, among which we find - above all

• zinc, a fundamental nutrient in the maintenance of defenses, as well as participating in the development and growth of sexual organs (helping in turn in case of fertility problems in man).

Regarding vitamins, it provides practically the same amount of niacin as blue fish, a nutrient that is equally essential for energy production.

Unlike other shellfish or molluscs, octopus stands out for its low cholesterol content. Of course, for its contribution in sodium is not advised its use in case of high blood pressure.

It is common to prepare it with paprika, since it facilitates the digestion of its meat, which by the way is difficult to digest for our stomach (it is also useful to boil it accompanied with laurel).

Octopus nutritional properties

Nutritionally speaking, the nutritional properties of octopus are the following:

Kilocalories: 164
Carbohydrates: 4.4 g
Proteins: 29.8 g
Fat: 2.1 g
Cholesterol: 95 mg
Glycemic index: 50
Vitamins: A, E, C, B1, B2, B3, B5, B6 and B12.
Minerals: calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese and selenium.

A simple stew like this octopus with peppers, potatoes and prawns is prepared in a moment if we take advantage of frozen ingredients, and it is a great dish.

The budget does not always allow to have a good fresh octopus and can be lazy to prepare it at home, so it is good to have in the freezer portions already cooked and ready to use in any dish. With a higher proportion of peppers than potatoes, there is a lighter but very nutritious dish that is worth the extra rations.

Ingredients

1 Medium onion
Natural crushed tomato - 50 ml
Laurel 1 sheet
1 red pepper
2 Italian green pepper
Fresh chilli pepper (optional)
Sweet paprika 1 teaspoon
3 Potato
100 ml White wine or water
300 ml of vegetable fish broth or water
400 g Cooked octopus
200 g Peeled prawns
Black pepper
Salt
Extra virgin olive oil

How to make octopus with peppers, potatoes and prawns?

Remove the octopus and prawns so that they begin to thaw in the cooler part of the refrigerator, although they can be used directly from the freezer.

Wash and peel the potatoes. Wash the peppers and cut into squares in one bite, discarding the seeds. Chop the onion into fine pieces and chop the chilli pepper, without the seeds so that it does not sting so much.

Heat a little oil in a large saucepan or pot and poach the onion with a pinch of salt, over low heat, for about 10 minutes. Add the tomato, bay leaf, paprika and chilli pepper, stir well and raise the heat a little.

Add the peppers quickly and take a few turns. Cook 5 minutes and incorporate the cascading potatoes into irregular pieces. Season, sprinkle with the wine and wait for the alcohol to evaporate.

Pour the broth or water, bring to a boil, cover and lower the heat. Cook about 15 minutes, remove the laurel and add the octopus and prawns. Cover again and cook until the seafood has defrosted and the prawns are cooked.

If it is too smooth, remove the lid and raise the heat a little, so that it reduces to taste. And vice versa, correct the level of liquid to taste if necessary.

With what to accompany the octopus?

This octopus dish with peppers, potatoes and prawns only needs a piece of good quality whole grain bread to accompany it, and some seasonal dessert fruit. To complete the menu we can add a simple salad of first course and we will be more than satisfied, sated but without heavy digestion.