Low-Fat Seafood Gumbo
Total Time: 1 hr 45 min
Prep: 40 min
Cook: 1 hr 5 min
3/4 cup all-purpose flour
2 tablespoons vegetable oil
2 tablespoons unsalted butter
2 medium onions, chopped
1 poblano pepper, chopped
2 ribs celery, finely chopped
5 cloves garlic, minced
1 (15-ounce) can whole tomatoes
4 cups chicken stock
4 cups clam juice
8 ounces fresh okra, tops trimmed and halved lengthwise
3 bay leaves
1/2 lemon, juiced
1/2 teaspoon cayenne
2 teaspoons fresh thyme leaves
3 blue crabs, quartered, optional
1 pound medium shrimp, peeled and deveined
2 dozen shucked oysters, liquid reserved
1 bunch green onions, chopped
1/4 cup chopped fresh flat-leaf parsley
1/2 pound lump crabmeat
Serving suggestion: cooked white rice
Preheat oven to 400 degrees F. Put the flour on a baking sheet and cook for about 30 to 40 minutes, stirring occasionally, until the flour is a dark nut brown.
Meanwhile, in a large heavy skillet or Dutch oven, heat the oil with the butter over medium heat. Add the onions, pepper, celery, and garlic. Season with salt and pepper and cook until softened, about 10 minutes. Add the tomatoes, crushing them through your fingers into the pot with their juices and cook for another 5 minutes. Gradually sift the browned flour in the pot until the vegetables are coated, cook for 2 minutes more. Slowly pour in the stock and clam juice, stirring constantly. Add the okra, bay leaves, lemon juice, salt, cayenne, thyme, and crabs. Bring to a boil, lower the heat, cover, and cook for 15 minutes.
Add the shrimp, oysters with their liquid, green onions and parsley; cook until the shrimp turn pink, about 3 minutes. Add the lump crabmeat and season the gumbo, to taste. Serve with rice.
Recipe courtesy of Emeril Lagasse
PREP: 10 MINS
COOK: 1 HR
- 800g roasting potatoes, quartered
- 1 garlic clove, sliced
- 200ml vegetable stock (from a cube is fine)
- 2 tbsp olive oil
- Heat oven to 200C/fans 180C/gas 6. Put the potatoes and garlic in a roasting tin. Pour over the stock, then brush the tops of the potatoes with half the olive oil. Season, then cook for 50 mins. Brush with the remaining oil and cook 10-15 mins more until the stock is absorbed and the potatoes have browned and cooked through.
Thai Chicken Pizza
Makes: 6 servings
- 20 ounces prepared whole-wheat pizza dough, (see Shopping Tip)
- 1/4 cup smooth natural peanut butter
Peter Pan Peanut Butter Creamy$2.00Thru 07/30
- 3 tablespoons water
- 2 teaspoons reduced-sodium soy sauce
- 2 teaspoons rice vinegar
- 2 teaspoons minced fresh ginger
- 1 clove garlic, minced
- 1 teaspoon canola oil
- 8 ounces boneless, skinless chicken breast, trimmed and diced
- 1 red bell pepper, diced
- 4 scallions, thinly sliced
- 2/3 cup shredded part-skim mozzarella cheese
- Place oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.
- Roll out or stretch dough on a lightly floured surface into a rough 16-inch oval. Transfer to the baking sheet. Bake on the bottom rack until puffed and lightly crisped on the bottom, 8 to 10 minutes.
- Meanwhile, whisk peanut butter, water, soy sauce, vinegar, ginger and garlic in a small bowl until well combined.
- Heat oil in a medium nonstick skillet over medium-high heat. Add chicken and cook, stirring, until cooked through, 2 to 4 minutes. Transfer to a medium bowl. Add bell pepper, scallions and 1 tablespoon of the peanut sauce to the chicken; toss to combine.
- Remove the crust from the oven; spread evenly with the remaining peanut sauce. Top with the chicken mixture, then sprinkle with cheese. Return the pizza to the oven and bake on the bottom rack until the crust is crispy and golden and the cheese is melted, 11 to 13 minutes.
TIPS & NOTES
- Shopping Tip: Look for balls of whole-wheat pizza dough, fresh or frozen, at your supermarket. Choose a brand without hydrogenated oils.
Per serving: 355 calories; 9 g fat (2 g sat, 1 g mono); 29 mg cholesterol; 42 g carbohydrates; 0 g added sugars; 20 g protein; 3 g fiber; 447 mg sodium; 151 mg potassium.
Nutrition Bonus: Vitamin C (45% daily value), Vitamin A (15% dv).
Carbohydrate Servings: 3
Exchanges: 3 starch, 2 high fat meat
Creamy linguine with ham, lemon & basil
PREP: 10 MINS
COOK: 15 MINS
- 400g linguine or spaghetti
- 90g pack prosciutto
- 1 tbsp olive oil
- juice 1 lemon
- 2 egg yolks
- 3 tbsp crème fraîche
- large handful basil leaves
- large handful grated Parmesan, plus extra to serve if you like
- Cook the linguine. Meanwhile, tear the ham into small pieces and fry in the olive oil until golden and crisp.
- Drain the pasta, reserving a little of the cooking water, then return to the pan. Tip in the cooked ham. Mix together the lemon juice, egg yolks, and crème fraîche, then add this to the pan along with the basil and Parmesan. Mix in with tongs, adding a little of the cooking water, if needed, to make a creamy sauce that coats the pasta. Serve with extra Parmesan grated over the top if you like.