Slumbo Gumbo

Let’s Celebrate our Journey with some good ole’ Slumbo Gumbo…by Sunny Anderson
slumbo gumboIngredients
5 tablespoons butter
2 tablespoons olive oil
1 large Vidalia onion, diced
3 stalks celery, diced
1 green bell pepper, diced
2 cloves garlic, minced
1 tablespoon file gumbo powder, plus extra for garnish
1 bay leaf
1 1/2 teaspoons cayenne
1 1/2 teaspoons paprika
1 teaspoon kosher salt, plus more for seasoning
1/2 teaspoon dried thyme
1 teaspoon dried Mexican oregano
1/2 teaspoon black pepper, plus more for seasoning
1 (4.5-ounce) can tomato paste
5 cups seafood stock (or 2 (8-ounce) bottles clam juice)
1 pound haddock, cut into 1 1/2-inch pieces
1 pound shrimp, shells removed, deveined
12 oysters
1 1/2 cups lump crabmeat, picked over
2 tablespoons hot sauce
4 cups cooked rice (brown)
Directions
Heat butter and oil in a 6 to 7-quart stock pot over medium-high heat. Add onions, celery, pepper, and garlic and saute for 5 minutes, until softened and slightly caramelized. Add gumbo powder, bay leaf, cayenne, paprika, salt, thyme, oregano and pepper and continue cooking, another minute. Add tomato paste and cook until it browns, another 4 minutes. Add seafood stock, bring to a boil then reduce heat and simmer 30 minutes. Right before serving, add haddock and continue to simmer for 5 minutes, then add remaining seafood. Cook another 5 minutes. Add hot sauce, and season with salt and pepper, to taste. Serve over rice and sprinkle with file powder.
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400 Calorie Meals

cornflake-chicken-spinach_300Ingredients

  • 1 3 1/2-poud chicken, cut into 10 pieces and skin removed
  • 2 tablespoons Dijon mustard
  • 2 cups multigrain cereal flakes, crushed
  • 2 tablespoons olive oil
  • kosher salt and black pepper
  • 2 bunches collard greens, thick stems removed and leaves cut into 1-inch strips
  • 2 cloves garlic, thinly sliced
  • 1 lemon, cut into wedges

 

Directions

  1. Heat oven to 400° F. In a large bowl, toss the chicken and mustard to coat.
  2. In a separate bowl, mix the cereal, 1 tablespoon of the oil, and 1/4 teaspoon each salt and pepper. Coat the chicken with the cereal mixture and bake on a baking sheet until golden and cooked through, 45 to 50 minutes.
  3. Meanwhile, cook the collards in a large pot of boiling salted water until tender, about 10 minutes. Drain, rinse, and squeeze out the excess water.
  4. Heat the remaining oil in a skillet over medium heat. Add the garlic, collards, and 1/4 teaspoon each salt and pepper. Cook for 2 to 3 minutes. Serve with the chicken and lemon.

Nutritional Information

  • Calories 395
  • Calories From Fat 34%
  • Protein 37g
  • Carbohydrate 31g

Recipe courtesy of http://www.realsimple.com

400 Calorie Meals

chick-spin-mush_300Chicken With Spinach and Mushrooms

Ingredients

  • 2 tablespoons olive oil
  • 4 6 ounce boneless, skinless chicken breasts
  • kosher salt and black pepper
  • 1 pound button mushrooms, quartered
  • 1 red bell pepper, cut into 1/2- inches pieces
  • 2 cloves garlic, chopped
  • 1/2 cup dry white wine
  • 2 bunches spinach, thick stems removed (about 8 cups)

Directions

  1. Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the chicken with ½ teaspoon salt and ¼ teaspoon pepper.
  2. Cook the chicken until browned and cooked through, 5 to 7 minutes per side. Transfer to a plate.
  3. Return the skillet to medium-high heat and heat the remaining tablespoon of oil. Cook the mushrooms and pepper, tossing, for 3 minutes.
  4. Add the garlic and wine and cook until the mushrooms are tender and the wine is nearly evaporated, 2 to 3 minutes.
  5. Toss in the spinach and ½ teaspoon each salt and pepper. Serve with the chicken.

Nutritional Information

  • Per Serving (no more than 4ounces of chicken breast and as many vegetables you would like to have)
  • Calories 295
  • Carbohydrate 7g

Recipe Courtesy of: http://www.realsimple.com

Oven BBQ Chicken

barbeque chickenIngredients

  • 3 cups Your Favorite BBQ Sauce
  • 1/2 cup Peach Preserves
  • 1 clove Garlic
  • Hot Sauce, Optional
  • 6  Chicken breast, Bone-in, or Fillet
  • Olive Oil For Brushing

Preparation Instructions

Combine BBQ sauce, peach preserves, garlic, and hot sauce in a medium saucepan and heat over medium heat for 5-10 minutes, or until nice and hot. Set aside.

PREHEAT OVEN TO 400 DEGREES.

Drizzle olive oil on 2 rimmed baking sheets and place chicken thighs skin side down in the pans. Roast for 25 minutes. Remove from oven briefly, brush sauce all over the thighs, then use a spatula to flip them over to the other side, being careful not to tear the skin. Brush the tops with more sauce and return to the oven for 7 minutes. Remove from oven, brush on more sauce, and return to the oven for another 7 minutes. Remove from oven, brush on sauce, and turn up the temperature to 425 degrees.

Continue roasting for another 5 to 7 minutes, or until the sauce is starting to brown around the edges and the thighs are totally cooked through. Remove from the oven and let sit for at least 10 minutes before serving.

Recipe Courtesy of: http://www.pioneerwoman.com

Healthy Meals

Penne Shrimp & BroccoliPenne Shrimp & Broccoli

Ingredients

1 lb frozen shrimp, thawed, peeled and deveined

1 (16 oz) package frozen broccoli florets

12 oz penne pasta, whole wheat

3 garlic cloves, minced

1/4 cup onion, chopped

2 Tbsp butter

2 Tbsp olive oil

1/4 tsp salt

1/4 cup grated Parmesan cheese

Directions

  1. Cook pasta according to package directions. Drain.
  2. In large skillet, saute garlic and onion in butter, oil and salt until tender.
  3. Add broccoli and cook on medium heat until heated (approximately 6 minutes).
  4. Add shrimp and cook an additional 4-5 minutes, or until shrimp is pink and broccoli is tender.
  5. Stir in pasta and sprinkle with Parmesan cheese. Serve.

Nutritional Information

  • Calories:    620
  • Dietary Fiber: 10g
  • Protein: 37g
  • Cholesterol: 190g
  • Carbohydrates: 71g

Recipe courtesy of: http://www.fruitsandveggiesmorematters.org

Healthy Recipe

slow cooker jambalayaIngredients
1 large onion, chopped (1 cup)
1 medium green bell pepper, chopped (1 cup)
2 medium celery stalks, chopped (1 cup)
3 garlic cloves, finely chopped
1 can (28 oz) Muir Glen™ organic diced tomatoes, undrained
2 cups chopped fully cooked smoked sausage
1 tablespoon parsley flakes
1/2 teaspoon dried thyme leaves
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon red pepper sauce
3/4 pound uncooked peeled deveined medium shrimp, thawed if frozen
4 cups hot cooked rice (brown rice)
Directions
  • In 3 1/2- to 6-quart slow cooker, mix all ingredients except shrimp and rice.
  • Cover; cook on Low heat setting 7 to 8 hours (or High heat setting 3 to 4 hours).
  • Stir in shrimp. If needed, reduce heat setting to Low; cover and cook on Low heat setting about 1 hour longer or until shrimp are pink and firm. Serve jambalaya with rice.Note: This recipe was tested in slow cookers with heating elements in the side and bottom of the cooker, not in cookers that stand only on a heated base. For slow cookers with just a heated base, follow the manufacturer’s directions for layering ingredients and choosing a temperature.

(Total time will vary with appliance and setting.)

Heat up this Cajun favorite by sprinkling with more red pepper sauce just before serving. If you want to use fresh parsley and thyme, add them with the shrimp so the flavor isn’t lost during the long cooking.

Spicy and smoky, andouille sausage is traditionally used for this dish. If you’re in a more mellow mode, leftover ham works just as well.

Spray the inside of a 1/2-cup measuring cup with cooking spray. For each serving press the hot rice into the cup. Place the cup upside down in the bottom of a bowl, and unmold the rice. Spoon the jambalaya around the mound of rice. Serve with warm crusty French bread.

Nutrition Information

Serving Size: 1 Serving
Calories 265
recipe courtesy of: Betty Crocker Slow cooker meals

Healthy Recipe

refried beanRecipe by Chef Claude

“Refried beans are simple to make when cooked in a slow cooker. This recipe will yield flavorful, fat-free refried beans seasoned with garlic, jalapeno, and cumin.”

Ingredients:
1 onion, peeled and halved
3 cups dry pinto beans, rinsed
1/2 fresh jalapeno pepper, seeded and
chopped
2 tablespoons minced garlic
5 teaspoons salt
1 3/4 teaspoons fresh ground black
pepper
1/8 teaspoon ground cumin, optional
9 cups water
Directions:
1. Place the onion, rinsed beans, jalapeno, garlic, salt, pepper, and cumin into a slow cooker. Pour in the water and stir to combine. Cook on High for 8 hours, adding more water as needed. Note: if more than 1 cup of water has evaporated during cooking, then the temperature is too high.
2. Once the beans have cooked, strain them, and reserve the liquid. Mash the beans with a potato masher, adding the reserved water as needed to attain desired consistency.

Recipe courtesy of allrecipes.com