Crawfish Etouffee

Submitted by Ali

Ingredients

1 small white onion, finely chopped 1 stick butter
1 lbs. crawfish tails (frozen with juice) 1 can Campbell’s Cream of Shrimp Soup
2 c. cooked rice (Cream of Mushroom can be substituted)
Cajun seasoning to taste

Directions

  1. Sauté onions & butter until onions are wilted & glazed. Add crawfish tails, soup, & seasoning. 
  2. Let mixture simmer for 15-20 minutes, stirring frequently to avoid sticking. Serve over rice.

Chef’s Note: This is the quick & easy version of making this. There are longer, harder ways to cook it – but this tastes just as good & is much easier.

Potato Soup

Submitted by Wally
Serves 6

Ingredients

2 carrots 2 stalks celery
4 cloves garlic 1 medium onion or 3 shallots
6 medium potatoes 1 box chicken stock or broth
1 bunch fresh parsley or 2 tbsp dried 3 cans condensed milk
2 tbsp butter 2 tbsp flour
6 dashes Worcestershire sauce 8 dashes Chalula Hot Sauce (or your favorite)
½ slab of cooked bacon salt & pepper

Directions

  1. Slice carrots, celery, & potatoes into bite sized pieces & place into a large stock pot or Dutch oven. Thinly slice garlic, onlion (or shallots), & parsley & add to the vegetation.
  2. Add chicken stock to pot until it just covers the vegetables; if thgere is not enough to cover then add water until covered. Bring to a boil then simmer until carrots & potatoes are fork tender.
  3. In a small sauce pan, melt butter over medium heat & add flour after it has melted. Whisk until smooth & fully combined. Continue to whisk & add 1 can of condensed milk as the roué begins to thicken & boil. Add a second can of milk & allow roué to thicken.
  4. Add your roué & remaining can of milk to the vegetables & allow the new mixture to return to a simmer. Add Worcestershire sauce, hot sauce, cooked bacon, & salt & pepper to taste.
  5. Allow the soup to come back to a simmer & allow to simmer about 1 hour on low heat to allow flavors to combine. Serve & enjoy.

Chef’s Note: You can also make this into Clam Chowder by adding 1lb of steamed fresh clams (12 oz canned clams, drained works too) to the soup about 10 minutes before serving. Make it into a chicken corn chowder by adding 4 boneless, skinless chicken breasts (boiled & shredded) & 1 can whole kernel corn into the soup at the same time as the sauces, bacon, and spice (step 4). If thickness of soup is not to your liking when completed, whisk 1 tsp of cornstarch & 1 tbsp of water together until the cornstarch is dissolved. Add this mixture to the soup & it should thicken immediately. Be aware that the roué will not thicken until it reaches a boiling point.

Mexican Beans & Rice

6 Servings
206 Cal; 1g Fat (6% calories from fat); 6g Pro; 41g Carb; 0mg Chol; 319mg Sod

Ingredients

1 c. long-grain white rice, uncooked ½ tsp olive oil
1 c. onions, chopped 1 c. celery, sliced
1 clove garlic, minced 15 oz. pinto beans, canned, drained, & washed
8 oz. no-salt-added tomato sauce ½ c. water
1 tbsp ketchup 1 tsp chili powder
¼ tsp hot pepper sauce

Directions

  1. Cook rice according to package directions. 
  2. In a skillet, heat oil over medium heat add onions, celery, & garlic. Cook & stir until crisp-tender. 
  3. Add pinto beans, tomato sauce, water, ketchup, chili powder, & hot pepper sauce. Heat thoroughly, stirring occasionally. 
  4. Serve over rice.

Chicken Souffle

8 servings
Cal 228, Fat 3g, Pro 11g, Carb 39g, Chol 80mg, Sod 726mg.

Ingredients

2 c. chicken breast strips, cooked & cubed 1½ c. long-grain white rice, cooked
3 whole hard-boiled eggs, chopped ½ c. onions, chopped
¼ tsp salt 10¾ oz. low-fat cream of mushroom soup
¾ c. fat-free mayonnaise 1 c. Rice Krispies cereal

Directions

  1. Preheat oven to 375°F.
  2. Spray a 2 qt. casserole dish with non-stick cooking spray & set aside.
  3. Combine chicken, rice, eggs, onions, & salt in a medium mixing bowl. Mix well.
  4. Fold in mushroom soup & mayonnaise. Mix well.
  5. Spoon & spread mixture evenly into prepared dish.
  6. Sprinkle Rice Krispies over top.
  7. Bake for 45 minutes.

Eggplant Casserole

Serves 6
5.8 effective grams of net grams of carbohydrates per serving.

Ingredients

4 c. eggplant, sliced thin 10 oz. provolone cheese, sliced
8 oz. mozzarella cheese, shredded 1lb. lean ground beef
½ c. chopped onion 3 cloves garlic, sliced
1 c. mushrooms, sliced ½ c. celery, chopped
1 tsp Italian seasoning 16 oz. Low Carb Spaghetti sauce

Directions

  1. Preheat oven to 350°F.
  2. Saute lean ground beef in frying pan with mushrooms, garlic, onion, celery & Italian seasonings. Fry until the meat is no longer pink. Drain any excess oil & remove. 
  3. Peel eggplant & slice it very thin.
  4. Grease bottom & sides of a 9″x13″ glass baking dish with olive oil on bottom & sides. Layer half the eggplant on bottom of pan. Sprinkle eggplant with additional Italian seasoning if desired. 
  5. Layer half of the meat mixture, half of the sauce & half of the provolone (lasagna style). Repeat layering with remaining eggplant, meat, sauce & provolone.
  6. Spread mozzarella over the top of the casserole, cover with foil & bake for approximately 45 minutes or until done, taking foil off last 5-10 minutes to brown.