SPEEDY SHRIMP JAMBALAYA

Talk about easy, talk about good heres the recipe. Serve over rice, pasta, patty shells, cornbread, or biscuits.

1 (16-ounce) jar roasted pepper and garlic chunky salsa
8 ounces reduced-fat smoked sausage, diced
1/2 pound peeled small shrimp
1 teaspoon dried thyme leaves
1 bunch green onions (scallions), sliced
1/4 teaspoon cayenne
3/4 cup fat-free sour cream

Mix salsa, sausage, shrimp, thyme and 1/3 cup green onions in skillet. Heat to a boil. Reduce heat to low and cook 10 minutes. Meanwhile, mix cayenne and sour cream. Serve with a dollop of sour cream.

Makes 4 to 6 servings

Nutrition information per serving
Calories 140
Protein (g)13
Carbohydrate (g) 14
Fat (g) 1
Calories from Fat (%)10
Saturated Fat (g) 0
Dietary Fiber (g) 1
Cholesterol (mg) 67
Sodium (mg)766

Recipe is provided by the Louisiana Department of Health & Hospitals is found in the Holly Clegg Trim & Terrific Cookbook: More Than 500 Fast, Easy and Healthy Recipes – www.hollyclegg.com

NEW ORLEANS RED BEANS

1 lb dry red beans 3 tbsp chopped garlic
2 quarts water 3 tbsp chopped parsley
1 cups chopped onion 2 tsp dried thyme, crushed
1 cup chopped celery 1 tsp salt
4 bay leaves 1 tsp black pepper
1 cup chopped green pepper

Pick through beans to remove bad beans; rinse thoroughly. In a 5-quart pot combine beans, water, onion, celery, and bay leaves. Bring to boiling; reduce heat. Cover and cook over low heat, for about 1 hours or until beans are tender. Stir and mash beans against side of pan.

Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat until creamy, about 30 minutes. Remove bay leaves. Serve over hot cooked brown rice, if desired.

Makes 8 servings.

Per serving:
Calories: 171 Sodium: 285 mg
Total Fat: 0.5 grams Dietary Fiber: 7.2 grams
Saturated:0.1 grams
Carbohydrates: 32 grams
Cholesterol:0 mg Protein: 10 grams

DUCK ON A STICK

4 duck breasts
1 pound bacon
pepper to taste
garlic powder to taste
1 onion
1 bell pepper
Italian Dressing
Worchestershire sauce
Shish-k-bob sticks

Slice duck breasts in strips about 1.5 inches wide, marinate in Italian Dressing and worchestershire sauce for 30 minutes, wrap in bacon, skewer on shish-k-bob sticks with chunks of onion and bell pepper. Season liberally with salt, pepper and garlic. Cook over charcoal fire that is burned down to white coals for about 15 to 20 minutes.

Makes 4 servings.

Per Serving:
Calories: 400
Sodium:250 mg
Total fat: 25 grams
Dietary Fiber: 3.6 grams
Saturated: 9 grams Carbohydrates: 24 grams
Cholesterol: 197 mg
Protein: 45 grams

PRALINE COOKIES

1 cup light brown sugar
1 tbsp flour

tsp salt
1 egg white beaten
1 tsp vanilla
2 cups chopped pecans

Mix sugar, flour and salt. Sift. Beat egg whites until foamy with mixer and add to dry ingredients. Add vanilla and pecans, coating the pecans well. Drop by the teaspoonful on parchment paper on a cookie sheet. If you dont have this you MUST grease the cookie sheet well with shorteningit works, but not as well.

Bake at 300 degrees for 35 minutes. Check at 30 minutes, they should be very lightly browned. Slide the parchment paper off of the cookie sheet and let the cookies cool for about 5 minutes until you can remove them from it by peeling the parchment paper off.

Makes approximately 24 cookies

Per serving based on 24:
Calories: 101
Sodium: 55 grams
Total Fat: 6.5 Dietary Fiber: 51 grams
Saturated: 59 grams Carbohydrates: 10 grams
Cholesterol: 0 mg
Protein: 1.04 grams

Recipe is by Polly Strickland and is provided by the Louisiana Department of Health & Hospitals.

Submitted by Rob Anderson.

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