Diabetic (alt.food.diabetic) This group is for the discussion of controlled-portion eating plans for the dietary management of diabetes.

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Old 28-01-2006, 01:24 AM posted to alt.food.diabetic
Pete Romfh
 
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Default REC: Cajun Jambalya

By being careful what you put this over (I used brown rice) this can work in
most diet plans.

-= Exported from BigOven =-

Cajun Jambalaya with Sausage, Shrimp and Crab

Spicy and filled with vegetables, seafood, and sausage. This sauce can be
served over grits, rice, pasta, or toast

Recipe By: Pete Romfh
Serving Size: 6
Cuisine: Cajun
Main Ingredient: Shrimp
Categories: Low Sugar, Diabetic, Slow cook, Sauté, Simple - Easy, Snacks,
Side Dish, Sauces, Main Dish, Brunch

-= Ingredients =-
1 pound shrimp ; small - peeled
8 ounces andouille sausage
1 cup onion ; chopped
1 cup bell pepper ; chopped
1/2 cup celery ; chopped
1 tablespoon olive oil
2 tablespoons Garlic ; minced
1 tablespoon flour ; all-purpose
1 3/4 cups chicken broth
1/2 pound crabmeat ; fresh lump - drained and picked
1/2 teaspoon Cajun spice mix ; - salt free
1/4 teaspoon celery seed
1/4 teaspoon black pepper
1/8 teaspoon salt

-= Instructions =-
Peel shrimp, and devein, if desired. Set aside.

Cut sausage into 1/4-inch-thick slices. Cook sausage in a large skillet over
medium-high heat 5 minutes or until golden brown. Remove sausage, and drain
on paper towels, reserving drippings in pan. Set sausage aside.

Sauté onion and bell pepper in drippings and hot oil 8 minutes or until
tender. Add garlic, and sauté 1 minute.

Whisk in flour, and cook, whisking constantly, 1 minute or until flour is
browned.
Whisk in chicken broth. Bring to a boil; reduce heat, and simmer 2 minutes.
Stir in shrimp, and cook, stirring occasionally, 4 minutes or just until
shrimp turn pink. Stir in sausage,
crabmeat, and spices; cook, stirring occasionally, until thoroughly heated.

Serve immediately over hot cooked grits, brown rice, pasta, or toasted whole
grain bread.

To cut carbs further: Replace flour with Xanthan gum.

Alternate serving ideas:
At lunch, ladle the rich sauce into freshly baked pastry shells, and serve
with a tossed green salad. For an evening meal, present the sauce over hot
cooked pasta, grits, or rice. Follow package directions for the desired
number of servings. Add a green vegetable, and you're set.

Adapted from recipe by: Paulette Thomas, Edisto Island, SC

Each (3/4 cup) serving contains an estimated:
Cals: 239, FatCals: 77, TotFat: 9g
SatFat: 2g, PolyFat: 2g, MonoFat: 3g
Chol: 178mg, Na: 657mg, K: 531mg
TotCarbs: 9g, fiber: 1g, Sugars: 3g
NetCarbs: 8g, Protein: 31g

Rice, grits, pasta, etc. not included in nutrition data.

** Recipe and photo at: www.bigoven.com/recipe160497 **
** Easy recipe software. Try it free at: http://www.bigoven.com **

--
Pete Romfh, Telecom Geek & Amateur Gourmet.
http://www.bigoven.com/~promfh
promfh (at) hal-pc (dot) org



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