9
SPICY SAUSAGE AND SHRIMP
Makes 6 servings
1/2 pound (250 g) spicy cooked sausage (andouille or chorizo) cut in
1/4-inch (0.6 cm) rounds (chicken or turkey andouille or chorizo
will be lower in fat)
1cup (250 ml) sliced celery, (about 2 stalks) cut on the bias in
1/4-inch (0.6 cm) pieces
1 green bell pepper, peeled, cored, thinly sliced
1yellow bell pepper, peeled, cored, thinly sliced
1orange or red bell pepper, peeled, cored, thinly sliced
3cloves garlic, peeled, crushed, but left whole
3tablespoons (45 ml) finely chopped shallots
1cup (250 ml) vermouth or dry white wine
2cans (14 ounce [420 g]) diced tomatoes
2tablespoons (25 ml) tomato paste
2cups (500 ml) chicken stock, fat free, low sodium
2bay leaves
1teaspoon (5 ml) marjoram (or oregano)
1/2 teaspoon (2 ml) kosher salt
1/4 teaspoon (1 ml) freshly ground black pepper
2-3 drops *Tabasco®sauce or more, to taste
1-1/2 pounds (750 g) large shrimp, peeled and deveined
1tablespoon (15 ml) freshly chopped parsley
2green onions, thinly sliced
Place sliced sausages in a cold Cuisinart™Electric Skillet; set the tempera-
ture to 300°F (149°C). When the sausage pieces are nicely browned, add
the celery, green pepper, yellow pepper, orange pepper and garlic. Cook,
stirring, for about 3-4 minutes, or until vegetables have softened. Add shal-
lots; stir for 30 seconds (do not let burn), then immediately pour in wine.
Add tomatoes, tomato paste, chicken stock, bay leaves, and marjoram.
Reduce heat to a simmer and cook for about 10 minutes, stirring occasion-
ally. Remove garlic pieces; taste for seasoning. Add salt, pepper and
Tabasco®if desired.
Add shrimp; stir to combine, cover, and cook until shrimp are firm and pink,
about 3 to 4 minutes. Garnish with parsley and green onions. Serve with
rice or crusty bread.
Nutritional information per serving:
Calories 315 (27% from fat) • carb. 15g • pro. 36g • fat 9g • sat. fat 3g
• chol. 254mg • sod. 830mg • calc. 107mg • fiber 3g
*Tabasco®is a registered trademark owned by the McIlhenny Co.
VEGETARIAN CHILI
Makes 12 serving
2tablespoons (25 ml) vegetable oil
1-1/2 cups (375 ml) chopped onion
1-1/2 tablespoons (25 ml) chopped garlic
2jalapeño peppers, seeded and finely chopped
2tablespoons (25 ml) chili powder
1-1/2 teaspoons (7 ml) cumin
1teaspoon (5 ml) coriander
1teaspoon (5 ml) oregano
1teaspoon (5 ml) kosher salt
2red bell peppers, cored, seeded and cut in 1/2 inch
(1.25 cm) pieces
2green bell peppers, cored, seeded and cut in 1/2 inch
(1.25 cm) pieces
2cups (500 ml) diced zucchini (2 small)
2cups (500 ml) cut corn (15 ounce [450 g] bag frozen, thawed)
2cans (14 ounce [420 g]) diced tomatoes, juices drained
1can (15 ounce [450 g]) black beans, drained
1can (15 ounce [450 g]) white beans, drained
1cup (250 ml) bulgur (cracked wheat)
3cups (750 ml) vegetable stock
1tablespoon (15 ml) red wine vinegar
Preheat the Cuisinart™Electric Skillet to 200°F (93°C); add vegetable oil and
stir to coat surface. Sauté onion, uncovered, 2 minutes. Cover and cook for
2 minutes. Add garlic and jalapeños, cover and cook 1 minute.
Add chili powder, cumin, coriander, oregano and salt; stir seasonings to
coat onion mixture thoroughly. Add red and green bell peppers, zucchini,
corn, tomatoes, black and white beans and bulgur. Stir to combine. Add
vegetable stock and vinegar; stir. Cover Skillet. Cook until bulgur is tender,
stirring occasionally, about 20 more minutes.
Nutritional information per serving:
Calories 225 (16% from fat) • carb. 42g • pro. 8g • fat 4g • sat. fat 1g
• chol. 0mg • sod. 118mg • calc. 73mg • fiber 10 g