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.
Advertisements

400 calorie meals

Ham & Cheese FrittataHam & Cheese Frittata

Love ham and cheddar in your eggs? Whip up this satisfying frittata for a Sunday brunch. Making it at home will help you control portion size and resist high-calorie sides like bacon, sausage, or home fries.

  • Peppers and onions add great flavor for few calories
  • Swap the cheddar cheese for a low-fat version
  • Leftovers are delicious warmed up or at room temperature
  • Add 1½ c of sliced cantaloupe for a sweet ending

Total calories: 396

Directions
  1. Melt 1 tablespoon of the butter in a large (12″) nonstick skillet over low heat. Add the onion, bell pepper, 1/4 teaspoon of the salt, and 1/4 teaspoon of the pepper. Cook, stirring occasionally, until tender-crisp, 3 to 4 minutes. Stir in the ham and cook for 1 minute, stirring occasionally. Transfer to a plate.
  2. Separate the eggs, placing the yolks in a medium-size bowl and the whites in a large bowl. Lightly beat the yolks with the water, the remaining 1/4 teaspoon salt, and the remaining 1/4 teaspoon pepper. Beat the egg whites until they form stiff, but not dry, peaks. Fold the yolks into the whites.
  3. Melt the remaining 1 tablespoon butter in the skillet over low heat. Pour in the eggs and spread them evenly with a rubber spatula. Scatter the ham mixture and cheese (if using) over the top, cover, and cook until the eggs are set, 25 to 30 minutes. Slide the frittata onto a plate and serve immediately (puffiness will subside in 5 to 7 minutes).

Recipe and Calorie count courtesy of: http://www.prevention.com/food/healthy-recipes/400-calorie-breakfasts?s=7&?cid=social_20140709_27405316

400 calorie meal

pb&bPB&B Sandwich

This peanut butter and banana sandwich is a healthier version of “The Elvis,” since it was one of the King of Rock’s favorite meals when topped with bacon. We left out the meat and added fresh blueberries on the side.

  • Spread each half of a toasted whole wheat English muffin with 1 Tbsp peanut butter
  • Top each half with ¼ c sliced banana
  • Eat as an open-faced sandwich with a side of 20 blueberries

Total calories: 406

recipe and calorie count courtesy of: http://www.prevention.com/food/healthy-recipes/400-calorie-breakfasts?s=2&?cid=social_20140709_27405316

Tuscan Tilapia

tuscan-tilapia-19200009rca-ssIngredients
  • 1   tablespoon oil
  • 4   tilapia fillets (1 lb.)
  • 1/4  teaspoon black pepper
  • 1  10  ounce tub PHILADELPHIA Tomato & Basil Cooking Creme
  • 1   cup frozen peas
  • 2   cups hot cooked long-grain white rice
    Directions
    1. HEAT oil in large nonstick skillet on medium heat. Add fish; sprinkle with pepper. Cook 3 min. on each side or until fish is browned on both sides and flakes easily with fork. Remove from skillet; cover to keep warm.
    2. ADD cooking creme to skillet; cook and stir 2 min. Remove 1/4 cup creme; set aside. Add peas and rice to remaining creme in skillet; cook and stir 3 min. or until heated through.
    3. SPOON rice mixture onto platter; top with fish and reserved sauce.
    Variation:
    1. Substitute 4 small boneless skinless chicken breast halves (1 lb.) for the fish. Cook 5 to 6 min. on each side or until done (165 degrees F), then continue as directed.
    Special Extra:
    1. Sprinkle with diced fresh tomatoes before serving.
    Nutrition Information
    Serving: cal. (kcal) 390
    Recipe courtesy of: Recipe.com

Koren Style Beef Cabbage Tacos

koren style tacosIngredients

Pickled Napa Cabbage

  • 4 cups sliced napa cabbage (sliced crosswise)
  • 3/4 cup rice vinegar
  • 1/2 cup water
  • 1 tablespoon minced fresh ginger
  • 1/2 teaspoon coarsely ground pepper
  • 1/4 teaspoon crushed red pepper
  • Pinch of salt

Steak & Marinade

  • 1/4 cup reduced-sodium soy sauce
  • 1/4 cup rice vinegar
  • 1 tablespoon toasted sesame oil
  • 2 scallions, finely chopped
  • 1 1/2 tablespoons minced fresh ginger
  • 1 1/2 tablespoons sugar
  • 2 cloves garlic, minced
  • 1-2 teaspoons chile paste, such as sambal oelek
  • 1 pound skirt steak or flank steak, trimmed

Filling & Cabbage Shells

  • 1 cup water
  • 1/2 cup brown basmati rice
  • 1/4 teaspoon canola oil plus 1 1/2 tablespoons, divided
  • 1 medium red cabbage
  • 1 large onion, halved and thinly sliced
  • 2 cloves garlic, minced
  • 1/4 teaspoon freshly ground pepper
  • Pinch of salt
  • 1 tablespoon minced fresh ginger

Preparation

  1. To prepare pickled cabbage: Place napa cabbage in a large bowl. Combine 3/4 cup rice vinegar, 1/2 cup water, 1 tablespoon ginger, 1/2 teaspoon pepper, crushed red pepper and salt in a medium saucepan; bring to a boil over high heat and cook until the salt is dissolved, 30 seconds to 1 minute. Let cool for 2 minutes. Pour over the cabbage and stir well. Cover and refrigerate, stirring occasionally, for least 2 hours and up to 1 day.
  2. To marinate steak: Combine soy sauce, 1/4 cup vinegar, sesame oil, scallions, 1 1/2 tablespoons ginger, sugar, garlic and chile paste to taste in a shallow glass dish. Add steak, cover and marinate in the refrigerator, turning once or twice, for at least 1 hour and up to 1 day.
  3. To prepare filling & cabbage shells: Combine 1 cup water, rice and 1/4 teaspoon canola oil in a medium saucepan. Bring to a boil over high heat. Stir well, reduce heat to maintain the barest simmer, cover and cook until the water is absorbed and the rice is tender, 40 to 50 minutes. Set aside, covered.
  4. Remove the outermost leaves from red cabbage, cut the head in half through the core and remove the core from each half. Peel leaves from each half and select 8 good-looking ones to use for the taco shells. Thinly slice enough of the remaining cabbage to get 4 cups.
  5. Heat the remaining 1 1/2 tablespoons canola oil in a large skillet over medium heat. Add onion, 2 cloves minced garlic, 1/4 teaspoon pepper and a pinch of salt; cook, stirring frequently, until softened and starting to brown, about 5 minutes. Add the sliced red cabbage and 1 tablespoon ginger and cook, stirring occasionally, until the cabbage starts to wilt, about 5 minutes more. Set aside.
  6. When you’re ready to cook the steak, preheat a grill to medium-high. (Or position an oven rack 3 to 4 inches from the heat source and preheat broiler to high.)
  7. Remove the steak from the marinade; reserve the marinade. Grill (or broil), turning once, 6 to 7 minutes for medium-rare skirt steak or 9 to 12 minutes for medium-rare flank steak. Transfer to a clean cutting board, tent with foil and let rest for 5 minutes.
  8. Add the marinade to the red cabbage mixture in the skillet and bring to a boil over medium-high heat. Cook, stirring, until the liquid is almost evaporated, about 4 minutes.
  9. To serve, divide the rice and the red cabbage mixture among the cabbage shells. Very thinly slice the steak against the grain and divide among the tacos. Top each with about 2 tablespoons drained pickled cabbage.

Tips & Notes

  • Make Ahead Tip: Pickle cabbage & marinate steak (Steps 1 & 2) up to 1 day ahead. Prepare rice (Step 3) & cabbage filling (Step 5) up to 2 hours ahead.

Nutrition

Per serving: 450 calories; 19 g fat (5 g sat, 10 g mono); 74 mg cholesterol; 40 g carbohydrates; 5 g added sugars; 11 g total sugars; 30 g protein; 6 g fiber; 728 mg sodium; 1038 mg potassium

Recipe Courtesy of: EatingWell.com

Roasted Cabbage

roasted cabbageIngredients

Cabbage

  • 1/2 medium green cabbage(1-1 1/2 pounds), outer leaves removed
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper

Vinaigrette

  • 2 teaspoons Dijon mustard
  • 2 teaspoons white balsamic or white-wine vinegar
  • 1 teaspoon lemon juice
  • 1/4 teaspoon freshly ground pepper
  • 1/8 teaspoon salt
  • 3 tablespoons minced fresh chives
  • 2 tablespoons extra-virgin olive oil

Preparation

  1. Preheat oven to 450°F. Coat a large baking sheet with cooking spray.
  2. To prepare cabbage: Cut cabbage half into four wedges and cut out any thick core, leaving the wedges as intact as possible. Drizzle the cut sides with 1 tablespoon oil and sprinkle with 1/4 teaspoon each salt and pepper. Place the wedges flat-side down on the prepared baking sheet.
  3. Roast the cabbage for 12 minutes. Carefully flip over (it’s OK if it falls apart a little) and roast until browned on both sides, about 8 minutes more.
  4. To prepare vinaigrette: Combine mustard, vinegar, lemon juice, pepper and 1/8 teaspoon salt in a small bowl. Add chives and oil; stir until well combined.
  5. Transfer the cabbage to a serving plate (or plates) and drizzle with the vinaigrette while still hot. Serve hot or room temperature

Nutrition

Per serving: 125 calories; 11 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 4 g total sugars; 2 g protein; 3 g fiber; 271 mg sodium; 205 mg potassium.

Recipe courtesy of: EatingWell.com

Fight Belly Fat

avocadoAvocado Superpower: fights fat, the monounsaturated fat in avocados help fight belly fat.  People who consumed monounsaturated fats lost more stomach bulge than those eating the same number of calories but less of the fats, a study in the journal Diabetes Care finds.

How it works Blood sugar peaks can signal your body to store fat around your midsection, but monounsaturated fats stop the spikes, thwarting fat accumulation. Half an avocado contains 10 grams of the healthy fats. The American Heart Association  recommends a total fat intake of 25 to 35 percent of your calories with saturated fats limited to less than 7 percent and trans fats less than 1 percent. Avocados contain mostly unsaturated fats, with only about 2 grams of saturated fat and 0 grams of trans fat in a 1-ounce serving. This makes avocados a part of a heart-healthy diet (it is recommended to have 1 medium avocado a day).The key to a healthy diet is eating in moderation, which includes nutrient-dense foods like avocados. However, you can incorporate avocados into your everyday diet because the rich flavor and creamy texture make them a perfect replacement for other foods that contain saturated fats, like butter, cheese and sour cream. Place avocado slices on your sandwich to replace the cheese and mayo. Top your baked potato with mashed avocado instead of butter and sour cream to add taste, increase the nutrients and decrease saturated fat. Avocados can be used in homemade ice cream, on bagels, in salads or in smoothies. The possibilities are endless.