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

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

Spaghetti With Turkey Meatballs

spaghetti-with-turkey-meatballs-fore296INGREDIENTS

  • 8 lbs tomatoes, cut into chunks
  • 1 large onion, chopped
  • 1/4 cup plus 1 1/2 tbsp olive oil, divided
  • 5 cloves garlic, roughly chopped
  • 1/2 teaspoon red pepper flakes or 1 small dried hot pepper, chopped (optional)
  • 1 tablespoon plus 1 tsp salt, preferably sea salt, divided
  • 2 cups Italian bread, torn into bite-size pieces
  • 3/4 cup 1 percent milk
  • 1 lb ground turkey (93 percent lean)
  • 1 egg, beaten
  • 1/2 lb whole-wheat spaghetti
  • Grated Parmesan or Romano (optional)

PREPARATION

  1. Heat oven to 400°. In a large baking dish, combine tomatoes, onion, 1/4 cup oil, garlic, pepper flakes (if desired) and 1 tbsp salt; cover; roast 45 minutes. Remove dish from oven; mash mixture to break down tomatoes. Cook, uncovered, until sauce is thick and reduced, 45 minutes. In a bowl, soak bread in milk until it absorbs liquid, 10 minutes; add turkey, egg and remaining 1 tsp salt; mix until just combined. Gently roll meat mixture into 16 equal-sized balls. In a large nonstick saucepan, heat remaining 1 1/2 tbsp oil over medium-high heat. Sauté meatballs, turning occasionally, until light brown, 5 minutes. Add tomato sauce to meatballs; reduce heat; simmer until cooked through, 20 minutes. Cook pasta as directed on package. Serve sauce over pasta; top with cheese, if desired.

Nutrition Facts

398 calories, 16 g fat (3 g saturated), 46 g carbs, 8 g fiber, 21 g protein

Beef Stoganoff

beef stroganoffIngredients

1/2 pound lean ground turkey
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Season ground turkey to taste
1 tablespoon olive or vegetable oil
1/4 cup chopped yellow onions
1 cup sliced white button mushrooms
1 teaspoon chopped garlic
1/4 pound small elbow macaroni or wide egg noodles, cooked
1/2 cup beef broth
1/4 cup sour cream (instead of sour cream you can use buttermilk for healthier version or lite sour cream)

Directions

Season the beef with the salt, pepper, and Essence.

In a large cast iron skillet, heat the oil over medium heat. Add the seasoned beef and cook, stirring, until well browned and all pink has disappeared. Drain off any excess oil in the skillet.

Add the onions and cook, stirring, until soft, 3 to 4 minutes. Add the mushrooms and garlic and cook, stirring until the mushrooms have released their juices, about 2 minutes. Add the macaroni (or egg noodles), beef broth and sour cream. Cook, stirring, until the mixture thickens slightly, 5 to 6 minutes.

Remove the pan from the heat and spoon the mixture onto 2 large plates. Sprinkle each portion with the cheese, if desired, and chopped parsley and serve immediately.

Emeril’s ESSENCE Creole Seasoning (also referred to as Bayou Blast):

2 1/2 tablespoons paprika
2 tablespoons salt
2 tablespoons garlic powder
1 tablespoon black pepper
1 tablespoon onion powder
1 tablespoon cayenne pepper
1 tablespoon dried oregano
1 tablespoon dried thyme

Combine all ingredients thoroughly.

Recipe from Emeril’s

Wendy’s Chili

chili~ Wendy’s Chili ~
Ingredients

2 pounds fresh ground turkey
1 quart tomato juice
1 (29-ounce) can tomato purée
1 (15-ounce) can red kidney beans, drained
1 (15-ounce) can pinto beans, drained
1 medium-large onion, chopped (about 1 1/2 cups)
1/2 cup diced celery
1/4 cup diced green bell pepper
1/4 cup chili powder (use less for milder chili)
1 teaspoon ground cumin (use more for real flavor)
1 1/2 teaspoons garlic powder
1 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon dried oregano
1/2 teaspoon sugar
1/8 teaspoon cayenne pepper

Instructions

In a large skillet, brown the ground beef. Drain off the fat. Put the beef and the remaining ingredients in a 6-quart pot. Cover the pot and let the chili simmer for 1 to 1 1/2 hours, stirring every 15 minutes. You can also cook this in a slow cooker on low for 3 to 4 hours.

Chicken Enchiladas

chicken enchiladasMake this “Cook Yourself Thin” recipe. Serves 4
Calories per serving: 456

2 roasted poblano peppers, peeled
1 bunch of cilantro leaves, washed, stems discarded
1 lime, zested and juiced
2 cloves garlic
3/4 cup chicken broth
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
12 corn tortillas
1 cup canned nonfat refried beans
3 cups of leftover roast chicken, shredded
3/4 cup reduced-fat shredded cheese, such as Mexican-style, Monterey Jack or cheddar
2 scallions, thinly sliced
Chopped fresh cilantro, for garnish                                                                                          1 lime, cut into wedges, for garnish

1. Preheat oven to 425 degrees.

2. Lightly oil a 9-x-13-inch baking dish with cooking spray or 1 teaspoon olive oil. In a food processor or a blender, combine the roasted and peeled peppers, cilantro, garlic, lime zest and juice, chicken stock, salt and pepper, and puree until smooth.

3. Spread 1/3 cup of the sauce in the prepared baking dish. Top with a layer of 6 overlapping tortillas. Spread refried beans evenly over the tortillas. Top the beans with the shredded chicken mixture, and add 1/3 of the sauce, followed by the remaining 6 tortillas. Pour the remaining sauce over the tortillas. Cover with foil.

4. Bake the enchiladas until they begin to bubble on the sides, about 20 minutes. Remove the foil; sprinkle cheese and scallions on top. Continue baking until heated through and the cheese is melted, about 5 minutes more. Top with cilantro and serve with lime wedges

Notes: I poached my chicken with onions, bellpeppers, solano peppers, a cut up lime, garlic and then my chicken was seasoned with salt, pepper, garlic salt, seasoning salt and paprika. I poached until the chicken fell off the bone. Also, instead of re-fried beans I used black beans and I also added pepper jack cheese with cheddar cheese with some olives. If your beans are warm they are easier to spread…(mental note)