Shrimp Scampi

Yield: 6 servings (serving size: 8 shrimp and 1 cup pasta)
Ingredients
2 pounds large unpeeled shrimp (48 shrimp)
3 tablespoons butter
1 cup chopped red bell pepper
8 garlic cloves, crushed
1/2 cup dry white wine
1/4 cup minced fresh parsley
1/4 cup fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper
Paprika
6 cups hot cooked angel hair (about 3/4 pound uncooked pasta)
Preparation
Peel shrimp, leaving tails intact. Starting at tail end, butterfly underside of each shrimp, cutting to, but not through, back of shrimp. Arrange 8 shrimp, cut sides up, in each of 6 gratin dishes; set aside.
Melt butter in a small skillet over medium heat. Add bell pepper and garlic; sauté 2 minutes. Remove from heat; stir in wine, parsley, lemon juice, salt, and pepper. Spoon wine mixture evenly over each serving; sprinkle paprika over shrimp, and broil 6 minutes or until shrimp is done. Serve with angel hair pasta.

Calories: 383 (20% from fat)
Elizabeth J. Taliaferro, Cooking Light, MARCH 1996

Creole Seasoning

2 1/2 T Paprika
2 T garlic powder
1 T kosher salt
1 T onion powder
1 T dried oregano
1 T dried thyme
1 T ground red pepper
1 T black pepper

Combine all ingredients in a small bowl. Store in an airtight container. Use to season fish or shrimp.

Pecan-Crusted Flounder with crab-pecan relish

INGREDIENTS
Crab-Pecan RELISH
1/2 pound fresh lump crabmeat, drained and shell pieces removed.
1/4 cup chopped pecans, toasted
1/4 cup chopped green onions
1 T minced red bell pepper
1 T fresh lemon juice
1/4 tsp salt
1/8 tsp black pepper
FLOUNDER
2 T plus Creole Seasoning
4 (4 oz) Flounder filets
1/4 cup all purpose flour
1 large egg lightly beaten
1/4 cup 1% or skim milk
1/4 cup all purpose flour
3 T ground pecans
1 T Olive Oil
lemon wedges

Combine the first 7 ingredients (relish) in a small bowl and set aside.
Rub 2 tsp creole seasoning over the fish,
DISH 1 Combine 1/4 cup flour and 1T Creole seasoning in a shallow dish. Set aside.
DISH 2 Combine egg and milk in another small dish.
DISH 3 Combine 1/4 cup flour, 1 T Creole seasoning and ground pecans in a shallow dish

Dredge each fillet in Dish 1; then dip into Dish 2 and finally dredge in Dish 3.

Heat oil in a large nonstick skillet over medium high heat until hot. Add fish: cook 2 minutes on each side or until fish flakes easilty when tested with fork. Serve immediately with crabmeat relish mixture and lemon wedges.

YIELD: 4 servings
Calories: 276

Jambalaya

Yield 6 servings (serving size: 1 1/3 cups)
Ingredients
2 teaspoons vegetable oil
1/4 pound skinless, boneless chicken breast, cut into bite-sized pieces
1/4 pound skinless, boneless chicken thighs, cut into bite-sized pieces
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup chopped smoked turkey sausage (about 4 ounces)
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped celery
1 garlic clove, minced
1 1/2 cups uncooked long-grain white rice
2 3/4 cups fat-free, less-sodium chicken broth
2 teaspoons paprika
1/2 teaspoon dried thyme
1/4 teaspoon ground red pepper
1 (14.5-ounce) can diced tomatoes, undrained
1/4 pound large shrimp, peeled, deveined, and chopped
1/4 cup thinly sliced green onions

Preparation
Heat oil in a large skillet over medium-high heat. Sprinkle chicken with salt and black pepper. Add chicken to pan, and cook 5 minutes or until lightly browned, stirring occasionally. Remove chicken from pan; cover and keep warm. Add sausage to pan; cook 5 minutes or until lightly browned, stirring occasionally. Add 1 cup onion, bell pepper, celery, and garlic; cover, reduce heat to low, and cook 12 minutes or until vegetables are tender, stirring occasionally.
Stir in rice; cook 2 minutes, stirring constantly. Add broth, paprika, thyme, and red pepper; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Add chicken and tomatoes; cook, uncovered, 10 minutes or until liquid is absorbed. Stir in shrimp; cover and cook 5 minutes or until shrimp are done. Remove from heat, and let stand 5 minutes. Fluff with a fork. Sprinkle with green onions.

Calories: 322 (14% from fat)
Cooking Light, DECEMBER 2004

Cajun Spice Mix

Yield 1 cup (serving size: 1 tablespoon)

Ingredients
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

Preparation
Combine all ingredients in a small bowl.

Very good on fish, chicken and pork. We tend to keep some of this spice blend on hand in the cupboard.

Shrimp and Crab Gumbo

Yield 6 servings (serving size: 1/2 cup rice and 1 1/4 cups gumbo)
Ingredients
1/3 cup all-purpose flour
3 bacon slices, diced
2 cups finely chopped onion
1 1/2 cups finely chopped green bell pepper (about 1 large)
4 celery stalks, thinly sliced
4 garlic cloves, minced
1 cup water
2 (14-ounce) cans fat-free, less-sodium chicken broth, divided
2 teaspoons salt-free Cajun seasoning
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
1 (16-ounce) bag frozen cut okra, thawed
1 pound peeled and deveined medium shrimp
2 (6-ounce) cans lump crabmeat (such as Chicken of the Sea), drained
3 cups hot cooked long-grain white rice
Hot pepper sauce (optional)
Preparation
Place flour in a small skillet; cook 5 minutes over medium heat or until flour is brown, stirring constantly. Place in a small bowl; cool.
Cook bacon in a Dutch oven over medium-high heat 3 minutes. Add onion, bell pepper, celery, and garlic; sauté 10 minutes or until vegetables are tender and lightly browned. Add water, and cook 1 minute, stirring constantly.
Combine toasted flour and 1 can of chicken broth in a medium bowl, stirring well with a whisk. Gradually pour broth mixture into pan. Stir in remaining can of chicken broth, Cajun seasoning, 1/2 teaspoon salt, crushed red pepper, and cut okra; bring to a boil. Cover, reduce heat, and simmer 15 minutes.
Add shrimp; cook 3 minutes or until shrimp are done. Gently stir in crabmeat. Remove from heat; serve gumbo over rice. Serve with hot pepper sauce, if desired.
Calories: 464 (28% from fat)


Gumbo is non-tomato based. It's got medium heat--no bite when you first taste it, but a nice warm burn in your mouth/throat as you eat.
We're not big fans of Okra . . . just not Southern, I guess . . . so I tend to leave it out. I know I know "How can it be Gumbo without Okra?"