It’s football time again and that means tailgating. How can you satisfy your pre-game hunger without packing on too many pounds? How about trying some healthier versions of some favorite Louisiana dishes.
First, there is the all-important roux. The roux is used to thicken and to add a distinctive flavor when making stews, gumbos, soups, etoufees, fricassees, courtbuillons, bean dishes, vegetable dishes, and tomato sauces. The roux has traditionally been made by mixing equal amounts of flour and oil (or butter, lard, bacon, fat, etc.), on medium high heat, and browning to a desired level while stirring continuously.Recently, a healthier version of the roux, with very similar taste and characteristics, has been developed and is called the oil-less roux:
The Oil-Less Roux
2 cups all purpose flour
Preheat oven to 375 degrees F. Spread flour evenly across the bottom of a 15-inch cast iron skillet. Bake, stirring occasionally, for approximately 1 hour. Make sure to stir will around the edges of the skillet so flour does not scorch. Cook flour until light or dark color is achieved, depending on use. The roux will become darker when liquid is added. When desired color is reached, cool on a large cookie sheet, stirring occasionally. Store in a sealed jar for future use. 1 cup of oil-less roux will thicken 1- quarts of stock to a proper gumbo consistency.
8 Servings
Calories: 114
Total Fat: 0
Saturated Fat: 0
% Calories from Fat: 0%
Cholesterol: 0
Sodium: 1 mg
Carbohydrate: 24 gm
Fiber: 1 gm
Protein: 3 gm
Note: The Oil-less Roux can be purchased ready to use at your local grocery store.
If your tailgating meal doesn’t involve a roux-based dish, then you might want to try a healthier version of jambalaya – a dish that is perfect for feeding large groups. Here are two possibilities:
TURKEY JAMBALAYA
Turn leftover turkey into another meal or just buy a roasted chicken at the grocery to use instead of turkey. Superb combination of ingredients.
1 pound reduced-fat sausage
1 large onion, chopped
1 pound fresh mushrooms, sliced
2 (6-ounce) package long grain and wild rice mix
4 cups cooked, diced turkey breasts or thighs
1 (2 1/4-ounce) can sliced black olives
1 (14-ounce) can artichoke hearts, drained and quartered
1/2 cup chopped green onions (scallions)
Cut sausage into pieces and brown in large pot coated with nonstick cooking spray. Add onions and mushrooms, cooking until tender. Drain off any excess grease. Add wild rice, seasoning packet and water to sausage mixture and cook according to package directions. Add turkey, olives, and artichoke hearts, tossing gently. Top with chopped green onions.
Makes 8 to 10 servings
Nutrition information per serving
Calories294
Protein (g)28
Carbohydrate (g)38
Fat (g)3
Calories from Fat (%)9
Saturated Fat (g)1
Dietary Fiber (g)2
Cholesterol (mg)64
Sodium (mg)1055
Recipe is provided by the Louisiana Department of Health & Hospitals and is found in the Holly Clegg Trim & Terrific Cookbook: More Than 500 Fast, Easy and Healthy Recipes – www.hollyclegg.com
BLACK-EYED PEA JAMBALAYA (With Turkey Sausage)
3/4 stick of lite margarine
1 small onion, chopped
1 small bell pepper, chopped
1 can black eyed peas with jalapenos
1 pound turkey sausage
1 1/2 cup raw rice
1 can beef broth
Creole Seasoning to taste
Mix all ingredients together in a rice cooker and cook until done.
Makes 10 servings
Per serving:
Calories: 230 Sodium: 204.6 mg
Total Fat: 11.25 grams Dietary Fiber: 4 grams
Cholesterol: 7.2 mg Protein: 5.4 grams
Submitted by Rob Anderson.
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