Deconstructed Cabbage Roll Stew

Deconstructed Cabbage Roll Stew

adapted from Taste of Home

In honor of Global Scouse (Meat Stew in Britian) Day we broken down the traditional cabbage roll into a stew, Calories are minimized by using ground turkey instead of beef and sausage, but the hearty taste remains due to the beef broth. It can be served over rice or noodles but we opted not to have those to eliminate the carbs.

Makes 4 servings                                                            0 WW pp / serving

1 can (14.5 oz.) diced tomatoes, drained

1 cup beef stock

4 oz. tomato sauce

1 1/2 tsp. cider vinegar

1 1/2 tsp. Worcestershire sauce

1/2 tsp. garlic powder

1 tsp. Cajun seasoning

1/4 tsp. Kosher salt

1/4 tsp. freshly ground black pepper

1/2 medium head of cabbage (about 1 lb.) cut into 1-1/2 inch pieces

Cooking spray

1 lb. ground turkey breast

3/4 tsp. Penzeys' Italian Sausage seasoning

1/2 medium onion, chopped

2 cloves garlic, chopped

1. Mix the tomatoes, broth, tomato sauce, vinegar, Worcestershire sauce, garlic powder, Cajun seasoning, salt & pepper in a bowl and set aside.
2. Place the cabbage in a small slow cooker.
3. Mix 1/4-th of the turkey with the Italian seasoning to make turkey sausage
4. In a skillet coated with cooking spray, cook the turkey sausage, ground turkey breast, onion and garlic until the poultry is no longer pink, about 8 minutes. Drain and put on top of the cabbage.
5. Top with the tomato mixture.
6. Cook on low until flavors are blended and the cabbage is tender, about 5 hours.

Enjoy!

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Cajun Egg Scramble

Cajun Egg Scramble

Mix this one up to be a different region ... use chicken chorizo and salsa to make it Mexican .... Chinese sausage, omit the jalapeno and add bok choy or spinach and 5 spice for Asian ... use Boudin Blanc omit the jalapeno and add mushrooms and Herbes de Provence for French. Just adjust the points for the sausage used.

Makes 2 servings                                                                  2 WW PP / serving

Cooking spray

1 chicken andouille sausage, quartered lengthwise and chopped

3 Tbsp. onion, chopped

1 1/2 tsp. jalapeno pepper, minced

1 1/2 tsp. bell pepper, minced

4 large eggs

1 Tbsp. water

2 pinches Cajun seasoning

2 Tbsp. diced, seeded tomato

Kosher salt & freshly ground black pepper

Hot sauce (optional)

In a pan coated with cooking spray, cook the onion, jalapeno, bell pepper and sausage until the vegetables have softened, about 5 minutes. (If substituting a raw sausage make sure the sausage is cooked through before continuing.)

Whisk the eggs with the water and Cajun seasoning until fully combined and a little frothy.

Add the eggs to the pan, can cook stirring with a spatula until cooked, about 2 minutes or to your preferred consistency.

Season to taste with salt and pepper before serving. Pass hot sauce is desired.

Enjoy!

Salsa Flounder

 Salsa Flounder

adapted from Cooking Light May 2014

Broiling the fish intensifies the heat in the salsa so choose you salsa carefully. We felt it increase it by a heat level. We used a medium salsa and it tasted more like a hot salsa.

I recently discovered Lidl, their salsa is less than a dollar for 24 ounce jar and it tastes like a brand name.

Makes 2 servings                                                     0 WW Blue points/serving

3/4 lbs. flounder filets, or other mild white fish

1/4 tsp. Slap Ya Mama seasoning or your favorite creole seasoning

1/4 cup thinly sliced shallots, 1 garlic clove, thinly sliced

Cooking spray

1/2 cup Lidl medium salsa, or choose your favorite fat free brand

2 Lime wedges for serving

1. Preheat the broiler.
2. Line a rimmed baking sheet with foil for easy clean up and coat with cooking spray.
3. Place the fish on the baking sheet, sprinkle with Cajun seasoning, shallots and garlic.
4. Pour the salsa around the fish.
5. Broil the fish for about 10 minutes or until the fish flakes easily; Baste frequently.
6. Serve with lime wedges.

Enjoy!

Blackened Shrimp with Mashed Sweet Potatoes and Andouille Sauce

Blackened Shrimp with Mashed Sweet Potatoes and Andouille Sauce

adapted from  Food Network

You can adjust the heat of this dish by increasing or decreasing the blackening spice.

Makes 3 servings                                                  5 WW blue points / serving

Mashed Sweet Potatoes

3/4 lb. sweet potatoes, peeled and cut into 1" cubes

2 Tbsp. Parkay Vegetable Oil Spray

Pinch of cinnamon

Kosher salt & freshly ground pepper

Andouille Sauce

1 1/2 Tbsp. minced garlic

1 Tbsp. minced shallots

2 Tbsp. minced celery

1/4 cup white wine

2 oz. Lidl andouille chicken sausages, chopped

1 fresh thyme sprig

1/2 c. evaporated fat free milk

1 tsp. Slap Ya Mama Cajun Seasoning or your favorite

Cooking spray

Kosher salt & freshly ground black pepper

24 extra large shrimp, peeled and deveined

Our Favorite Blackening Seasoning or you preferred

Cooking spray

Kosher salt & freshly ground black pepper

1. In a pot of salted boiling water, cook the potatoes until for tender. Drain and put through a ricer or mash.
2. Add the oil spray, cinnamon and salt and pepper to taste. Mix well. Keep warm.
3. Meanwhile make the andouille by cooking the garlic and shallots in a small pan coated in cooking spray.
4. Add the wine, sausage and thyme. Cook for about a minute or until reduced in half.
5. Add the evaporated milk and reduce inn half again then add the Cajun seasoning. Season to taste with salt and pepper.
6. Keep warm and remove the thyme sprig before serving.
7. For the shrimp, dredge the shrimp in the blackening seasoning and cook in a sauté pan coated in cooking spray until cooked through. Be careful not to burn the spice mix or it will be bitter.
8. Serve the shrimp with the potatoes and topped with the sauce. Season to taste with salt and pepper.

Enjoy!

Cajun Chicken & Hominy Soup

 Cajun Chicken & Hominy Soup

adapted from Bon Appetit February 2007

Makes about 6 cups        0 WW Blue points

Cooking spray

1 bunch green onions, chopped

1 1/3 tsp ground cumin

1/2 tsp smoked paprika

2 tsp Todd's Bayou Dirt seasoning or your favorite Cajun seasoning

3 1/2 cups chicken stock

1/3 (14.5 ounce) can petit tomatoes in juice

2 cups poached, rotisserie or leftover chicken

1 tsp hot sauce

1 (15-ounce) can hominy with the juice

1. Cook green onions, cumin, paprika and cajun seasoning in a pot coated with cooking spray until the vegetables are soft.
2. Add broth, tomatoes with juice, chicken and hot pepper sauce.
3. Puree the hominy in a food processor. Mix into the soup, bring to a boil.
4. Reduce heat and simmer for about 15 minutes.

Enjoy!