Louisiana Pecan Rice

By roasting the pecans in a 350 degree oven for about ten minutes prior to adding them to the dish, it will intensify the flavor of this recipe.

3 tablespoons canola oil
1 cup chopped onion

cup chopped bell pepper cup chopped celery
1 tablespoon minced garlic
1 Tablespoon Tony Chacheres Creole Seasoning
1 cup uncooked Toro Brand Rice
4 cups beef broth
1 cup toasted pecans
1 teaspoon hot sauce cup minced parsley cup chopped green onions

Heat oil in saucepot over a medium heat. Add onion, celery and bell pepper and saut for 5 minutes. Turn heat up to high.
Add garlic and saut for an additional 2 minutes. Add Tony Chacheres Creole Seasoning, Toro Brand Rice and cook for an additional minute.
Add 3 cups of beef broth, bring to a boil and cook for 5 minutes. Lower heat to medium and stir in remaining cup broth, pecans and hot sauce. Cover and cook for 10 minutes.
Remove from heat and stir in parsley and green onions.

Makes 6 servings

Per Serving:
Calories: 348 grams Sodium: 88 mg
Total Fat: 21 grams Dietary Fiber: 4.02 grams
Saturated: 1.8 grams Carbs: 33.15 grams
Cholesterol: 0 mg Protein: 8.42 grams

Recipe from Chef Patrick Mould, www.louisianaschoolofcooking.com

Healthy Potato Salad

2 medium potatoes, peeled and cut into 1/2 inch cubes
1 hard cooked egg, sliced
1/4 cup chopped celery
1/4 cup chopped bell pepper
1/4 cup chopped onion
2 tablespoons chopped pimento
1 tablespoon mustard
1 tablespoon lite mayonnaise

Cook the potatoes in boiling water for 8-10 minutes until tender but still firm (be careful not to overcook !). Drain and cool. Mix all ingredients together and chill.

Makes 4 servings

Per serving:
Calories: 133 Sodium: 259 mg
Total Fat: 1.3 grams Dietary Fiber: 2 grams
Saturated: 4 grams Carbohydrates: 26 grams
Cholesterol: 53 mg
Protein: 3.3 grams

Recipe from Southern Style Diabetic cookbook

Garlic Mashed Potatoes

2 large potatoes
2 cups skim milk
2 large cloves garlic, chopped

tsp white pepper

Peel potatoes; cut in quarters. Cook, covered, in a small amount of boiling water for 20 to 25 minutes or until tender. Remove from heat. Drain. Recover the pot with potatoes.

Meanwhile, in a small saucepan over low heat, cook garlic in milk until garlic is soft, about 30 minutes.

Add milk-garlic mixture and white pepper to potatoes. Beat with an electric mixer on low speed or mash with a potato masher until smooth.

Makes 4 servings.

Per servings:
Calories: 141
Sodium: 70 mg
Fat: 0.3 grams
Dietary fiber: 2 grams
Saturated fat: 0.2 grams Carbohydrates: 29 grams
Cholesterol: 2.0 mg
Protein: 6 grams

Submitted by Rob Anderson.

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