FRENCH QUARTER BEAN SOUP

1 cup dry pinto beans

cup dry red beans cup dry garbanzo beans
1 to 1 pounds ham hocks pound smoked sausage, sliced, cooked, and drained
1 pound chicken thighs
2 16-ounce cans tomatoes, cut up
1 cups chopped celery
1 cup chopped onion
2 cloves garlic, minced
2 bay leaves
3 tablespoons snipped parsley teaspoon ground red pepper

Rinse beans. In Dutch oven combine beans and enough water to cover. Bring to boiling; reduce heat and simmer 2 minutes. Remove from heat. Cover; let stand 1 hour (or soak the beans in water over night). Drain.
To the beans, add 6 cups fresh water and ham hocks. Bring to boiling; reduce heat. Cover and simmer 1 hour.
Remove ham hocks. When cool enough to handle, cut off meat and chop. Discard bones. Return meat to bean mixture.
Add (undrained) tomatoes, celery, onion, garlic, bay leaves and red pepper. Add sliced sausage and chicken thighs. Bring to boiling. Reduce heat. Cover and simmer for about 1 hour or until chicken and beans are tender.
Remove chicken thighs. Cool slightly. Remove meat from bones and chop. Discard bones; return meat to soup.
Add parsley. Remove bay leaves. Serve.

Makes 12 servings.

Per serving:
Calories: 463
Total Fat: 25 grams
Saturated: 8.5 grams
Cholesterol: 108 grams
Sodium: 373 mg
Dietary Fiber: 7.4 grams
Carbohydrates: 25.6 grams
Protein: 34 grams

Use lean meats and remove the skin of chicken before cooking to reduce the fat and calories.

CRAWFISH SOUP

1 stick margarine
3 stalks chopped celery
1 med. chopped onion
3 or 4 green onion tops, chopped
2 cans lowfat cream of mushroom soup
2 cans evaporated skim milk
1 (8 oz) lowfat pepper cheese
1 or 2 (10 oz) frozen broccoli
2 lbs. Crawfish tails
Tonys Seasoning

to tsp garlic powder tsp red pepper, optional

Saut veggies in margarine until softened. Add soup and evaporated milk. Cook until bubbly. Add Cheese, broccoli, crawfish tails, seasoning, garlic powder and red pepper. Cook on low heat for 30-35 minutes.
NOTE: Thin with chicken broth after you add crawfish, if needed.

Makes 8 servings.

Per serving of original recipe:
Calories: 440
Total fat: 30 grams

Saturated: 18 grams
Cholesterol: 235 grams
Sodium: 700 mg
Dietary fiber: 3.13 grams
Carbohydrates: 12 grams
Protein: 31 grams

SPICY LOUISIANA SHRIMP & CREAM CHEESE DIP

Making Creole cream cheese from fresh cow milk was once a weekly ritual in Southwestern Louisiana. Today we substitute the low fat store-bought version. Patrick Mould has combined the fat free cream cheese with shrimp and spices to make an excellent party dip.

2 cups water
1 tablespoon plus 1 teaspoon Tonys Chacheres
1 lb. Small shrimp, peeled
1 lb. Fat Free Cream Cheeseat room temperature
5 tablespoons reserved shrimp broth
2 tablespoons lemon juice
2 teaspoons onion powder
2 teaspoons hot sauce
1 teaspoon garlic powder

teaspoon salt teaspoon cayenne pepper
2 tablespoons minced green onions
2 tablespoons minced parsley

Bring 2 cups of water to boil in medium pot. Add 1 tablespoon of Tony Chacheres.
Add shrimp, bring back to boil and simmer for 2 minutes. Strain and reserve 5 tablespoons shrimp broth. Chill in refrigerator. This can be done a day ahead of time.
Place cream cheese, reserved shrimp broth and lemon juice in bowl. Beat mixture until smooth.
Add onion powder, hot sauce, garlic powder, salt, and cayenne pepper and continue beating mixture until completely blended.
Fold in cooked shrimp, green onions and parsley,
Serve with chips and crackers.

Makes 2 pints of dip. (Nutrition based on 16 servings)
Per serving:
Calories: 761
Total Fat: 79 grams
Saturated Fat: 27 grams
Cholesterol: 57 mg
Sodium: 309 mg
Dietary Fiber: 18 grams
Carbohydrates: 2.32 grams
Protein: 10.28 grams

Recipe courtesy of Chef Patrick Mould www.louisianaschoolofcooking.com

Submitted by Rob Anderson.

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