Mardi Maigre?

For some of us, Mardi Gras, or Fat Tuesday, is not what we really need, healthwise. That's why I came up with my slightly healthier version of a New Orleans favorite, Jambalaya. I'm turning Mardi Gras into Mardi Maigre. This version cuts back on the fat, uses brown rice and tastes quite as good as the authentic version. It's even been vetted by a New Orleans native with whom I correspond on food52 and was recently declared a Wildcard winner by the powers that be at food52!

Here's the link to my post last year this time for Jambalaya-ish, and here is the link to that same recipe, with comments and Wildcard winner banner, on food52.

For those of you not as fortunate as my sister-in-law and son who will be in New Orleans to partake in some local cooking, give this one a try! Laissez les bons temps rouler!

Jambalaya-ish

It's funny - I wasn't even thinking about the timing when I made jambalaya the other night. I just happened to have some leftover chicken and a few shrimp and thought this would be a good way to use them together. I added in a couple of sausage (which turned out to be merguez rather than the andouille I thought they were - no matter, they were still delicious) I'd bought at the farm stand and frozen in the fall and we were eating well. When I realized that Mardi Gras is fast approaching, I thought I'd post this right away.

I've been playing with brown rice in this recipe for a while and this method seems to work pretty well. I have tried it in the oven, but stove top makes it easier to peek in and check liquid level. This is not a difficult recipe to make, but it does require some cooking time in the pot because of the brown rice. Try it this weekend!

You can play around with the protein in this recipe. I used fresh shrimp, sausage and a little already cooked, leftover rotisserie chicken. You could easily leave out the chicken or use fresh chicken thigh meat. Or, you could use chicken or turkey andouille sausage. I've also made this with a little crabmeat which is also delicious.

You might notice that I've left out one of the trinity of New Orleans style cooking - the green bell pepper. I really don't like them so I tend to leave them out. Feel free to add about a half a diced green bell pepper in with your onions and celery.

Jambalaya-ish

(serves 4 - 6)

1 pound fresh shrimp

2 links (about one half pound) andouille sausage

about 2 cups diced up rotisserie or leftover chicken ( you can also use two or three raw boneless skinless thighs if you prefer)

1 - 2 tablespoons olive oil

1 nice large onion, diced

2 stalks celery, diced

2 fat garlic cloves, diced

1 teaspoon red pepper paste (I happen to have this so I used it as I don't use bell pepper. Please do not think you should go out and buy this specialty item if you do not have it!!)

2 tablespoons Cajun spice mix (I make my own and store it in a spice jar, and provide the recipe below but you can use a packaged blend. Just check the sodium!)

2 teaspoons flour

2.5 cups low or no sodium added chicken stock

1 can (14.5 ounce) diced fire roasted, no salt added tomatoes (if you can't find fire roasted, just use regular no sodium added diced tomatoes)

1 cup brown rice ( I like to use Uncle Ben's brown rice in the orange bag for this - it's a little shorter grain than some)

3 -4 scallions, sliced

1. Peel and devein the shrimp and set aside

2. Slice andouille sausage into approximately 1/2 - 1 inch chunks. Heat a skillet over medium heat and cook the sausage, turned once or twice until nicely browned. Remove sausage from pan and reserve (If you want to use raw chicken thighs brown them here and set aside with sausage).

3. Heat a Dutch oven or large pot over medium heat, then add the olive oil and then the diced onion, celery and pepper if you're using it. When the onion begins to soften, add the garlic and cook another few minutes until onions are translucent.

4. If using red pepper paste, add that to the Dutch oven and then the spice mix and flour. Mix well and let cook for a couple of minutes.

5. Add the chicken stock, tomatoes, and brown rice. Bring to a boil and then lower to a simmer. Add the sausage (and chicken too if you started with raw) back in and cover pot. Let simmer for about 55 minutes. Check the liquid after about 40 minutes to make sure it hasn't cooked down too much. If it seems dry, add another half cup to a cup of stock or water.

6. Add in the shrimp (and already cooked chicken if you're using it), and let simmer, covered, for another five minutes or so.

7. Take the pot off the heat and let sit for about 10 more minutes. Sprinkle scallions on when ready to serve.


Cajun Spice Mix

In a small bowl, mix together the following:

1 1/2 tablespoons paprika
1 1/2 tablespoons onion powder
1 1/2 tablespoons garlic powder
2 teaspoons salt
1 teaspoon chili powder
1 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon black pepper
1/4 teaspoon dry mustard

store in a sealed container.

A Taste of New Orleans

I just got back from a great trip to New Orleans and jumped right in to try to make a Cajun favorite, Red Beans and Rice, with a healthier twist. I will caution you that this is probably not the lowest sodium dish you could choose to make, however, I have attempted to cut as much as possible.

First, I had to figure out the correct ingredients, and then I needed to locate them. After researching Red Beans and Rice on the internet, I worked out a few basics. I'd start with onion, celery and garlic to form a base, and use turkey kielbasa for the sausage. I knew I'd seen some turkey kielbasa recently in Trader Joe's and I also saw some in Harris Teeter. I ended up finding the beans at my local organic market - cans of Eden organic no salt added "small red beans." I decided to use canned because I wanted to simplify. I also found beans labelled "light kidney beans" and these would work fine too. I did not have to purchase the Cajun seasoning as I already have a mix that I make up in bulk to use when I make jambalaya. I'd be happy to provide that if anyone has trouble finding a low sodium seasoning mix. Check in the spice section of your grocery store. If you find a no or low sodium version, try that and you can always add a little salt to it if you're not too restricted.

The active time preparing this dish is pretty minimal. There's not much more to do than cut up the sausage and vegetables, and open a few cans. I had only planned to simmer for about 30 minutes, but dinner got pushed back. I ended up letting it simmer for closer to an hour, though, so it got nice and thick. I'm recommending 45 minutes, but if you have less time, 30 minutes would probably also do it.

I served it over brown rice instead of white, and with a mix of sauteed kale and spinach on the side. Pretty delicious and full of healthy protein and fiber.

Cajun Style Red Beans and Rice

(serves 4 or 5, maybe more if you don't have a teenaged boy)

1 - 2 tablespoons olive oil

1 pound smoked turkey kielbasa (look for one that is not too high in sodium), cut into about 1/2 inch to 1 inch chunks

1 onion, diced

1 stalk celery, diced

2 fat cloves garlic (use more if they're small), diced

1 - 2 teaspoons Cajun spice mix, depending on your taste

1 cup low or no sodium chicken broth

1/2 bottle beer, a little more is OK too

3 cans no salt added small red beans or light kidney beans

3 bay leaves

1. Place large pot or Dutch oven over medium to medium-high heat. Add one tablespoon of the olive oil, or enough to lightly coat the bottom of the pan.

2. Add the pieces of kielbasa and let them brown on all sides.

3. Once browned, remove the kielbasa from the pot to a bowl or plate and set aside.

4. Lower heat to medium. If pot seems dry, add another tablespoon of olive oil.

5. Saute onion, celery and garlic, stirring frequently, until onion becomes translucent, about 5 - 6 minutes.

6. Add the Cajun spice mix and stir thoroughly into vegetables. Continue to saute for another minute or two.

7. Put the kielbasa chunks back into the pot, add the stock, beer, beans and bay leaves. Raise heat and bring to a boil. Immediately lower heat to low, cover pot, and let simmer for about 45 minutes, stirring occasionally. After about 40 minutes, use the back of the spoon to crush some of the beans to thicken the sauce.

8. Taste for salt - I did not add any as the sausage is salty enough and my Cajun blend has some salt in it.

9. Remove the bay leaves and serve with brown rice.