Chicken and Sausage Gumbo

So D made this. He said making the roux was a bit of a PITA. I thought it was off that there was no okra in the gumbo, but not a huge biggie. We both thought the end result was a little on the bland side. However the next day for lunch it had a lot more flavor. We had with a spinach salad.

Chicken and Sausage Gumbo

"I grew up in New Orleans and love Cajun and Creole dishes. I have found ways of modifying many of my family's recipes to make them healthier." --Marian Wright, Houston

1/4 cup all-purpose flour (about 1 ounce)
2 tablespoons olive oil
2 1/2 cups finely chopped yellow onion (1 large)
1 1/2 cups finely chopped green bell pepper (1 large)
1 cup finely chopped celery
3 garlic cloves, minced
1 1/2 pounds skinless, boneless chicken breast, cut into 1 1/2-inch pieces
8 ounces light smoked sausage, cut into 1-inch pieces (such as Healthy Choice brand)
2 (14 1/2-ounce) cans no-salt-added organic diced tomatoes
2 (14-ounce) cans fat-free, less-sodium chicken broth
1/4 teaspoon Worcestershire sauce
2 bay leaves
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon hot sauce
3 cups hot cooked rice

Place flour in a large Dutch oven over medium heat; cook 20 minutes or until light brown, stirring constantly with a whisk. (If flour browns too fast, remove pan from heat; stir constantly until it cools down.) Remove flour from pan, and set aside.

Add oil to pan. Stir in onion, bell pepper, and celery; cook 10 minutes or until onion is tender, stirring frequently. Stir in garlic; cook 30 seconds. Remove onion mixture from pan; set aside.

Increase heat to medium-high; add chicken and sausage to pan. Cook 4 minutes or until chicken is done; return onion mixture to pan. Remove pan from heat. Sprinkle reserved flour over chicken mixture; stir well. Return pan to medium heat. Drain 1 can tomatoes; stir in 1 can drained tomatoes and 1 can undrained tomatoes. Cook 2 minutes, stirring constantly. Add broth, Worcestershire, and bay leaves; bring to a boil, stirring constantly. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Discard bay leaves. Stir in salt, black pepper, and hot sauce. Serve over rice.

Yield: 6 servings (serving size: 1 2/3 cups gumbo and 1/2 cup rice)

CALORIES 419 (20% from fat); FAT 9.2g (sat 2.1g,mono 4.2g,poly 1.1g); IRON 3.5mg; CHOLESTEROL 82mg; CALCIUM 42mg; CARBOHYDRATE 44.2g; SODIUM 888mg; PROTEIN 35.8g; FIBER 3.3g

Cooking Light, JUNE 2007

Black Pepper Shrimp

I was really not all that impressed with this dish. It has so many ingredients that D and I love, and yet it was very bland. I could taste the black pepper but it wasn't overwhelming. Soy, chile pastse, sugar...not so much. The mushrooms had a good flavor, but that was it. D made it pretty quickly.

Black Pepper Shrimp

This Vietnamese-inspired meal is at its best with freshly ground black pepper.

3/4 cup organic vegetable broth (such as Swanson Certified Organic)
1 tablespoon cornstarch
2 tablespoons low-sodium soy sauce
1 tablespoon sherry
1 teaspoon brown sugar
1 to 3 teaspoons chile paste (such as sambal oelek)
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 tablespoon canola oil
2 teaspoons grated peeled fresh ginger
2 garlic cloves, minced
2 cups (1/2-inch) slices bok choy (about 4 1/2 ounces)
1 cup sliced shiitake mushrooms
1/4 cup chopped green onions
1 1/2 pounds peeled and deveined large shrimp
4 cups hot cooked rice

Combine broth and next 7 ingredients (through salt) in a medium bowl, and stir with a whisk. Set aside.

Heat oil in a wok or large nonstick skillet over medium-high heat. Add ginger and garlic; stir-fry 30 seconds. Add bok choy, mushrooms, onions, and shrimp. Stir-fry 3 minutes or until bok choy begins to wilt. Add broth mixture to pan; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until vegetables are tender and shrimp are done. Serve over rice.

Yield: 4 servings (serving size: 3/4 cup shrimp mixture and 1 cup rice)

CALORIES 465 (14% from fat); FAT 7.1g (sat 1g,mono 2.7g,poly 2.4g); IRON 6.8mg; CHOLESTEROL 259mg; CALCIUM 149mg; CARBOHYDRATE 57.3g; SODIUM 831mg; PROTEIN 40.5g; FIBER 2.1g

Cooking Light, MAY 2007

Tequila Pork Chile Verde

So D made this after we went on a 2 mile run. Actually he prepped it while I was driving home. Contrary to some of the reviews on CL, we both thought it was really good, and had a lot of flavor. He said he put the tequila in when he added the broth. We had with yellow rice and black beans. Will have again.

Tequila Pork Chile Verde

Fresh tomatillos come in papery husks, which peel off easily to reveal what looks like small green tomatoes. They have a tart lemony flavor and must be cooked before eating; a brief stewing will mellow the flavor while leaving some of the characteristic tang. Time: 35 minutes.

2 teaspoons canola oil
3 tablespoons yellow cornmeal
1 tablespoon ancho chile powder
1 pound pork tenderloin, trimmed and cut into 3/4-inch pieces
2 cups coarsely chopped fresh tomatillos (about 12 ounces)
1 (14-ounce) can fat-free, less-sodium chicken broth
1 (4.5-ounce) can chopped mild green chiles, drained
1 jalapeño pepper, seeded and finely chopped
1/2 cup thinly sliced green onions
1/4 cup chopped fresh cilantro
2 tablespoons tequila
1/4 teaspoon salt

Heat oil in a large nonstick skillet over medium-high heat.

Combine cornmeal and chile powder in a medium bowl. Add pork, tossing to coat. Remove pork from bowl, reserving any remaining cornmeal mixture. Add pork to pan; sauté 5 minutes or until browned. Stir in remaining cornmeal mixture; cook 30 seconds, stirring constantly. Stir in tomatillos, broth, chiles, and jalapeño; bring to a simmer over medium-low heat. Cook 8 minutes or until tomatillos are tender. Stir in onions and remaining ingredients; simmer 1 minute.

Yield: 4 servings (serving size: 1 1/4 cups)

CALORIES 245 (27% from fat); FAT 7.4g (sat 1.7g,mono 3.3g,poly 1.6g); IRON 2.7mg; CHOLESTEROL 74mg; CALCIUM 30mg; CARBOHYDRATE 14.8g; SODIUM 407mg; PROTEIN 26.5g; FIBER 3.4g

Cooking Light, OCTOBER 2007

Sausage, Pepper, and Mushroom Pizza

Yum! We had left over sausage from the sausage calzones earlier in the week. So I cooked that up (spicy sausage) and D sliced everything and then I sauteed it. The taste was outstanding. We each had 2 servings and no side.

Sausage, Pepper, and Mushroom Pizza

Photo by ALB

Fresh ingredients shine atop a time-saving store-bought pizza crust. Sautéed broccoli rabe brings pleasant bitter notes to the meal. Bring lightly salted water to a boil in a large saucepan. Add 4 cups chopped broccoli rabe; cook 2 minutes. Drain and rinse with cold water; drain well. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon olive oil to pan; swirl to coat. Add broccoli rabe and 1/4 teaspoon crushed red pepper to pan; sauté 2 minutes or until thoroughly heated. Sprinkle with 1/4 teaspoon salt.

Ingredients
1 (4-ounce) sweet Italian sausage link
1 cup thinly sliced onion
1/2 cup thinly sliced red bell pepper
1 (8-ounce) package presliced exotic mushroom blend (such as shiitake, cremini, and oyster)
2 garlic cloves, minced
1 (14-ounce) prepared pizza crust (such as Boboli)
1/2 cup fat-free pasta sauce
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
2 tablespoons thinly sliced fresh basil


Preparation
1. Preheat oven to 450°.
2. Remove casing from sausage. Cook sausage in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Add onion, pepper, and mushrooms to pan; sauté 8 minutes or until tender. Stir in garlic; sauté 1 minute. Place crust on a large baking sheet. Spread pasta sauce evenly over crust, leaving a 1/4-inch border. Top evenly with mushroom mixture. Sprinkle evenly with cheese. Bake at 450° for 8 minutes. Remove from oven; sprinkle evenly with basil. Cut pizza into 8 wedges.


Yield: 4 servings (serving size: 2 wedges)

CALORIES 400 ; FAT 10.9g (sat 4.6g,mono 4.7g,poly 0.9g); CHOLESTEROL 20mg; CALCIUM 451mg; CARBOHYDRATE 52g; SODIUM 943mg; PROTEIN 23.8g; FIBER 3g; IRON 3.5mg

Cooking Light, JULY 2009

Pan-Seared Shrimp Po' Boys

D made these and I made homemade fries to go with them. They came together pretty fast. The sauce was spicy (because D used Ass Blaster), but good.

Pan-Seared Shrimp Po' Boys

Serve a New Orleans classic featuring a homemade five-ingredient tarter sauce made with pantry staples. Using salt-free Cajun seasoning reduces the sodium in this dish without sacrificing any of the flavor. Carrot and cabbage slaw makes for a crunchy side dish.

1/3 cup reduced-fat mayonnaise
2 tablespoons sweet pickle relish
1 tablespoon chopped shallots
1 teaspoon capers, chopped
1/4 teaspoon hot pepper sauce (such as Tabasco)
1 pound peeled and deveined large shrimp
1 1/2 teaspoons salt-free Cajun seasoning
2 teaspoons olive oil
4 (2 1/2-ounce) hoagie rolls
1/2 cup shredded romaine lettuce
8 thin tomato slices
4 thin red onion slices

1. Combine first 5 ingredients in a small bowl. Heat a large nonstick skillet over medium-high heat. Combine shrimp and Cajun seasoning in a bowl; toss well. Add olive oil to pan, and swirl to coat. Add shrimp to pan; cook 2 minutes on each side or until done.

2. Cut each roll in half horizontally. Top bottom half of each roll with 2 tablespoons lettuce, 2 tomato slices, 1 onion slice, and one quarter of shrimp. Spread top half of each roll with about 2 tablespoons mayonnaise mixture; place on top of sandwich.

Carrot and cabbage slaw: Combine 4 cups shredded green cabbage and 1 cup shredded carrot in a large bowl. Combine 3 tablespoons reduced-fat mayonnaise, 1 tablespoon cider vinegar, and 1/4 teaspoon celery seeds in a small bowl. Add mayonnaise mixture to cabbage mixture; stir well.

Yield: 4 servings (serving size: 1 sandwich)

CALORIES 401 ; FAT 12.1g (sat 2.8g,mono 4.6g,poly 3.2g); CHOLESTEROL 172mg; CALCIUM 152mg; CARBOHYDRATE 44.2g; SODIUM 944mg; PROTEIN 30.7g; FIBER 2.7g; IRON 4.4mg

Cooking Light, JULY 2009

Soba Noodles with Chicken and Vegetables

So D made this after we got home from a 4 mile run. We got home at 8:20, it was being consumed by 8:50. We both thought it was good. Needed some more Sriracha, in our opinions but what doesn't?
Be careful not to overcook the noodles or you'll get mush. D took everything off the heat when he added the noodles.

Soba Noodles with Chicken and Vegetables

"I love to experiment with the variety of Asian condiments I keep on hand. It's more economical and healthier to use small amounts of a few sauces than using a bottled stir-fry sauce. I serve this with a fruit salad of pineapple, mango, and kiwifruit. If you prefer a vegetable side dish, steamed sugar snap peas or snow peas are a great choice." —Amy Sokol, San Antonio

1/2 cup fat-free, less-sodium chicken broth
3 tablespoons low-sodium soy sauce
2 tablespoons oyster sauce
2 tablespoons mirin (sweet rice wine)
1 teaspoon Sriracha (hot chile sauce, such as Huy Fong)
1 (12-ounce) package soba (buckwheat noodles)
1 tablespoon canola oil
1 teaspoon minced garlic (used 5 cloves)
1 teaspoon grated peeled fresh ginger (used 1 TBSP)
1 pound chicken breast tenders, cut into bite-size pieces
2 large zucchini, cut into julienne strips (about 2 cups)
1 large carrot, cut into julienne strips
1 tablespoon sesame seeds, toasted

1. Combine first 5 ingredients in a small bowl.

2. Prepare noodles according to package directions, omitting salt and fat. Drain and rinse with cold water; drain.

3. Heat canola oil in a large nonstick skillet over medium-high heat. Add garlic, ginger, and chicken to pan; sauté for 3 minutes, stirring constantly. Add broth mixture, zucchini, and carrot to pan; cook 3 minutes, stirring constantly. Add noodles; (this is where D turned off the heat) cook for 2 minutes or until thoroughly heated, tossing well. Sprinkle with sesame seeds.

Yield: 6 servings (serving size: 1 1/3 cups noodle mixture and 1/2 teaspoon seeds)

CALORIES 353 ; FAT 5.2g (sat 0.8g,mono 2.2g,poly 1.6g); CHOLESTEROL 44mg; CALCIUM 29mg; CARBOHYDRATE 47.4g; SODIUM 754mg; PROTEIN 25.7g; FIBER 2.4g; IRON 4mg

Cooking Light, JULY 2009

Risotto with Butternut Squash, Pancetta, and Jack Cheese

This was delicious. D made it while I was swimming. I wish the servings had been bigger because I wanted more.

Risotto with Butternut Squash, Pancetta, and Jack Cheese

Chardonnay is a varietal that's difficult to pair with foods. But the creamy, buttery sweetness of butternut squash makes a good complement to wine. The same is true of tarragon, which in small amounts is a delicious backdrop for most chardonnays. Utterly satisfying, this pairing is comfort food and comfort wine at its best.

1 1/2 pounds butternut squash, peeled, seeded, and cut into 1/2-inch cubes (about 3 1/2 cups)
Cooking spray
2 cups fat-free, less-sodium chicken broth
1 1/3 cups water
2 tablespoons Madeira wine or sweet Marsala
1 tablespoon minced fresh tarragon
4 ounces chopped pancetta
1 cup finely chopped onion
1 teaspoon olive oil
2 garlic cloves, minced
3/4 cup uncooked Arborio rice or other short-grain rice
2/3 cup (about 2 1/2 ounces) 1/2-inch-cubed Monterey Jack cheese
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons pine nuts, toasted
Fresh tarragon sprigs (optional)

Preheat oven to 475°.

Place squash on a nonstick jelly-roll pan coated with cooking spray. Bake at 475° for 20 minutes or until tender, turning after 10 minutes.

Reduce oven temperature to 325°.

Combine broth, water, wine, and tarragon in a saucepan; bring to a simmer. Keep warm over low heat.

Cook pancetta in a large ovenproof Dutch oven over medium-high heat until crisp. Remove pancetta from pan; drain on a paper towel. Discard pan drippings. Add onion and oil to pan; sauté 10 minutes or until onion is tender. Add garlic; sauté 1 minute. Add rice to pan; sauté 1 minute. Stir in broth mixture; bring to a boil over medium heat. Reduce heat, and simmer over low heat, uncovered, for 10 minutes. (Do not stir; rice will have a liquid consistency similar to stew.)

Place pan in oven; bake at 325° for 15 minutes. Remove from oven. Stir in the squash, pancetta, cheese, salt, and pepper. Cover with a clean cloth; let stand 10 minutes (rice will continue to cook). Sprinkle with pine nuts. Garnish with tarragon sprigs, if desired.

Perfect wine: Clos du Val Chardonnay 2001 (Carneros, CA), $21. This chardonnay has refined flavors reminiscent of custard, caramel, apple tarts, and honey. There's a hint of oak, but the wine is not superbuttery, oaky, or toasty. This wine is complemented by the savoriness of the rice and the sweetness of the squash.

Yield: 4 servings (serving size: 3/4 cup)

CALORIES 423 (30% from fat); FAT 14.2g (sat 5.5g,mono 5.6g,poly 1.9g); IRON 2mg; CHOLESTEROL 28mg; CALCIUM 235mg; CARBOHYDRATE 57.3g; SODIUM 783mg; PROTEIN 14.5g; FIBER 6.6g

Cooking Light, OCTOBER 2004

Grilled Pepper, Onion, and Sausage Calzones

So D and I saw this recipe. We thought we would make a few changes to it. It turns out, we pretty much have the same title to the recipe and that's about it. The ingredient list is right, but the portions in the directions might be a little off (the time and oven temp are correct). It is a calzone. It is good. Messiness is entitled. The original recipe is at the bottom.

Grilled Pepper, Onion, and Sausage Calzones

Nutritional Info

• Fat: 23.7g
• Carbohydrates: 81.8g
• Calories: 644.5
• Protein: 28.2g
• Fiber: 6.1g
  

Ingredients

* 1 Tube Pillsbury Classic Pizza Crust
* 1/2 Vidalia or other sweet onion, cut into 1/2-inch-thick slices (about 14 ounces)
* 1 red bell pepper, quartered
* 5 Garlic Cloves, minced
* Cooking spray
* 1/2 pound hot Italian sausage links
* 2 TSBP Basil
* 2.5 ounces shredded part-skim mozzarella cheese
* 1 cups Pizza Sauce, divided

Directions

1. Prepare grill to medium-high heat.

2. Coat onion slices, garlic and bell pepper pieces with cooking spray. Place vegetables and sausages on a grill rack coated with cooking spray. Grill vegetables 4 minutes on each side or until browned; grill sausages 8 minutes or until done, turning occasionally to brown on all sides. Remove vegetables and sausages from grill; cool slightly. Cut onion slices in half; cut bell pepper pieces into 1/2-inch strips. Cut sausages diagonally into thin slices.

3. Preheat oven to 425°

4. Place dough on a lightly floured surface; divide dough into 4 equal portions. Roll each portion into a 9 x 5-inch rectangle. Spread 1/4 cup Pizza Sauce evenly over each rectangle, leaving a 1/4-inch border. Arrange sausage evenly over half of each rectangle; top evenly with onion and bell peppers. Sprinkle each calzone with 1/3 cup cheese. Throw some basil on it. Fold other half of dough over filling; press edges together with a fork to seal.

5. Place calzones on a baking sheet coated with cooking spray. Coat calzones with cooking spray. Bake at 425° for 12 minutes or until golden brown. Remove from oven; let stand 5 minutes. Serve with any remaining Pizza Sauce.


Number of Servings: 3

Original Recipe
Grilled Pepper, Onion, and Sausage Calzones

Use sweet turkey Italian sausage for sensitive palates. Serve with a spinach salad to use greens left after making the pizza on page 94.

1 portion Homemade Pizza Dough
1 Vidalia or other sweet onion, cut into 1/2-inch-thick slices (about 14 ounces)
1 red bell pepper, quartered
1 yellow bell pepper, quartered
Cooking spray
1 pound hot Italian turkey sausage links
1 3/4 cups plus 3 tablespoons New York-Style Pizza Sauce, divided
113/ cup (about 5 ounces) shredded part-skim mozzarella cheese

1. Remove Homemade Pizza Dough from refrigerator; let stand at room temperature 1 hour.

2. Prepare grill to medium-high heat.

3. Coat onion slices and bell pepper pieces with cooking spray. Place vegetables and sausages on a grill rack coated with cooking spray. Grill vegetables 4 minutes on each side or until browned; grill sausages 8 minutes or until done, turning occasionally to brown on all sides. Remove vegetables and sausages from grill; cool slightly. Cut onion slices in half; cut bell pepper pieces into 1/2-inch strips. Cut sausages diagonally into thin slices.

4. Preheat oven to 500°

5. Place dough on a lightly floured surface; divide dough into 4 equal portions. Roll each portion into a 9 x 5-inch rectangle. Spread 1/4 cup New York-Style Pizza Sauce evenly over each rectangle, leaving a 1/4-inch border. Arrange sausage evenly over half of each rectangle; top evenly with onion and bell peppers. Sprinkle each calzone with 1/3 cup cheese. Fold other half of dough over filling; press edges together with a fork to seal.

6. Place calzones on a baking sheet coated with cooking spray. Coat calzones with cooking spray. Bake at 500° for 15 minutes or until golden brown. Remove from oven; let stand 5 minutes. Cut each calzone in half; serve with remaining New York-Style Pizza Sauce.

Yield: 8 servings (serving size: 1/2 calzone and 5 1/2 teaspoons sauce)

CALORIES 398 ; FAT 13.6g (sat 4.4g,mono 5.7g,poly 2.2g); CHOLESTEROL 44mg; CALCIUM 186mg; CARBOHYDRATE 48g; SODIUM 759mg; PROTEIN 21.5g; FIBER 4.3g; IRON 3.8mg

Cooking Light, JULY 2009

Barbecue Chicken with Mustard Glaze

I really wanted to like this. And it wasn't horrible. It just tasted similar to the Spicy Honey Thighs. So I wanted it to taste like the Spicy Honey Thighs. But they didn't have the bite at the end the way the Spicy Honey Thighs do. So these were just ok. D said they were easy.

We had with Tater Tots.

Barbecue Chicken with Mustard Glaze

An assortment of spices mixed with common condiments makes a thick, tangy-sweet glaze with a hint of smokiness. Grilled summer squash makes a light, fresh side. Cut 2 zucchini and 1 yellow squash lengthwise into 1/4-inch-thick slices. Brush with 2 teaspoons olive oil; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon freshly ground black pepper. Grill 3 minutes on each side or until tender.

2 tablespoons dark brown sugar
2 teaspoons garlic powder
2 teaspoons chili powder
1 teaspoon smoked paprika
1/2 teaspoon salt
1/4 cup ketchup
1 tablespoon dark brown sugar
1 tablespoon sherry or red wine vinegar
1 tablespoon Dijon mustard
8 (6-ounce) skinless, bone-in chicken thighs
Cooking spray

1. Combine first 5 ingredients in a small bowl. Combine ketchup and next 3 ingredients (through mustard) in a small bowl; stir with a whisk.

2. Heat a large grill pan over medium-high heat. Rub spice mixture evenly over chicken thighs. Coat pan with cooking spray. Add chicken to pan; cook 12 minutes. Turn chicken over. Brush with half of ketchup mixture; cook 12 minutes. Turn chicken over. Brush with remaining ketchup mixture; cook 2 minutes or until a thermometer registers 165°.

Yield: 4 servings (serving size: 2 chicken thighs)

CALORIES 226 ; FAT 5.5g (sat 1.4g,mono 1.7g,poly 1.4g); CHOLESTEROL 115mg; CALCIUM 28mg; CARBOHYDRATE 15.4g; SODIUM 651mg; PROTEIN 27.7g; FIBER 0.4g; IRON 1.9mg

Cooking Light, JULY 2009

Dirty Rice

We had this with the Grouper. It rocked.
I wasn't home when D made it so I don't know if it was easy or not. I think it was or he would have said something.

Dirty Rice

Add more Cajun Spice Mix, a teaspoon at a time, if you enjoy spicy rice.

4 cups fat-free, less-sodium chicken broth
2 bay leaves
2 cups long-grain rice
Cooking spray
2 cups chopped onion
1 cup chopped celery
1 cup chopped green bell pepper
2 tablespoons Cajun Spice Mix
12 ounces chicken and apple sausage, chopped
3 garlic cloves, minced
1/2 cup chopped fresh parsley

Bring broth and bay leaves to a boil in a medium saucepan; add rice. Cover, reduce heat, and simmer for 20 minutes or until liquid is absorbed. Discard bay leaves. Place rice in a large bowl.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and next 5 ingredients (through garlic); sauté 7 minutes. Add sausage mixture and parsley to rice, tossing to combine.

Yield: 10 servings (serving size: 1 cup)

CALORIES 216 (15% from fat); FAT 3.7g (sat 1g,mono 1.6g,poly 0.8g); IRON 1.4mg; CHOLESTEROL 25mg; CALCIUM 40mg; CARBOHYDRATE 37.4g; SODIUM 408mg; PROTEIN 8.5g; FIBER 3.1g

Cooking Light, SEPTEMBER 2006

Cajun Spice Mix

This spice mix is used in many of the recipes in this feature. Leftovers can be stored in a sealed jar for up to three months.

This recipe goes with Blackened Grouper, Dirty Rice, Maque Choux

3 tablespoons paprika

2 tablespoons ground red pepper

2 tablespoons dried thyme

2 tablespoons dried oregano
2 tablespoons onion powder
2 tablespoons garlic powder
1 tablespoon kosher salt
1 tablespoon black pepper
1 tablespoon sugar

Combine all ingredients in a small bowl.

Yield: 1 cup (serving size: 1 tablespoon)

CALORIES 20 (13% from fat); FAT 0.3g (sat 0.1g,mono 0.0g,poly 0.2g); IRON 1.1mg; CHOLESTEROL 0.0mg; CALCIUM 23mg; CARBOHYDRATE 4.2g; SODIUM 355mg; PROTEIN 0.7g; FIBER 1.4g

Cooking Light, SEPTEMBER 2006

Blackened Grouper

These were really tasty. D only made 2 servings. We had with Dirty Rice.

Blackened Grouper

Be careful when adding the fish to the pan, as the butter and oil may splatter.

10 (6-ounce) grouper fillets
1/4 cup Cajun Spice Mix
5 teaspoons canola oil, divided
5 teaspoons butter, divided
10 lemon wedges

Rub each side of fillets with Cajun Spice Mix. Heat 2 1/2 teaspoons oil and 2 1/2 teaspoons butter in a large nonstick skillet over medium-high heat. Add 5 fillets; cook for 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Repeat procedure with remaining oil, butter, and fillets. Serve with lemon wedges.

Yield: 10 servings (serving size: 1 fillet and 1 lemon wedge)

CALORIES 204 (27% from fat); FAT 6.1g (sat 1.8g,mono 2.2g,poly 1.4g); IRON 2mg; CHOLESTEROL 68mg; CALCIUM 58mg; CARBOHYDRATE 2.3g; SODIUM 246mg; PROTEIN 33.3g; FIBER 0.8g

Cooking Light, SEPTEMBER 2006

Cajun Spice Mix

This recipe goes with Blackened Grouper, Dirty Rice, Maque Choux

This spice mix is used in many of the recipes in this feature. Leftovers can be stored in a sealed jar for up to three months.

3 tablespoons paprika
2 tablespoons ground red pepper
2 tablespoons dried thyme
2 tablespoons dried oregano
2 tablespoons onion powder
2 tablespoons garlic powder
1 tablespoon kosher salt
1 tablespoon black pepper
1 tablespoon sugar

Combine all ingredients in a small bowl.

Yield: 1 cup (serving size: 1 tablespoon)

CALORIES 20 (13% from fat); FAT 0.3g (sat 0.1g,mono 0.0g,poly 0.2g); IRON 1.1mg; CHOLESTEROL 0.0mg; CALCIUM 23mg; CARBOHYDRATE 4.2g; SODIUM 355mg; PROTEIN 0.7g; FIBER 1.4g

Cooking Light, SEPTEMBER 2006