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Low Calorie Shrimp Jambalaya with Egg Noodles

Last night was Mardi Gras and we most definitely had a hankering for some jambalaya (us and well… every other American it seems). I have to say that in the past my experience with jambalaya has mostly consisted of a box mix which is full of lots of preservatives, salt, added calories and usually empty promises. We’ve had quite a bit of rice lately so I thought I would try out my own recipe this time and pour it over a helping of egg noodles as I have a few bags of this stashed around the kitchen and it was begging to be eaten.

This dish actually turned out much better than I anticipated. After I thumbed through my notes of what I used, I also figured it was pretty low calorie. The worst part of this dish is the egg noodles which you can definitely sub for something with less calories or just eat it without any added carbs. A cup of cooked egg noodles is about 220 calories, the jambalaya (shrimp, veggies, sauce) was probably under 100 calories, I figure (with my best google attempt). That means that a pretty large serving is still hovering under 350 calories. Not bad I’d say, not bad. The spice level was a perfectly balanced medium and not too spicy, although you can sure add more spice if you’d like. My hubs shies away from the spicy hot dishes, while I gobble them up, so I usually err on the side of less is more when more people that just myself are eating.

You will notice that I added cauliflower to this recipe. I certainly know that it isn’t an ingredient that usually makes an appearance in this dish, however I had it to use up and took my liberties to do so. This is a great dish to add any other random veggies you have lying around as the cajun spice mix will likely make it taste very good and you won’t notice you are eating veggies (if that is a difficult thing for you).

And on with the recipe! Enjoy!

Servings: 4

Ingredients

12 oz. package of egg noodles
Water
1 lb. wild uncooked Shrimp, de-veined and tails removed (Medium to extra-large in size)
1 Tb. extra virgin olive oil
1/4 crown cauliflower broken into small florets
1 cup bell peppers sliced (red, yellow, and green)
1/2 large onion chopped
3 garlic cloves, minced
3 small roma tomatoes, chopped
1 cup broth (I used chicken broth)
Cajun Spice Mix (See recipe below)

Cajun Spice Mix

1 1/2 tsp. Kosher Salt (this is critical, DO NOT whatever you do use table salt or sea salt. Only Kosher or it will turn out too salty)
2 tsp. dried basil
2 Tb. paprika
1 Tb. chili powder
2 tsp. onion powder
2 tsp. garlic powder
1 1/2 tsp. ground black pepper
1 tsp. dried oregano
1 tsp. ground thyme
1/4 tsp. cayenne pepper (this will result in medium spice, adjust according to preference)
1/4 tsp. cumin

Combine these seasonings in a bowl and mix until combined. This recipe will create more than you will need for the whole recipe, but I suggest putting in an airtight container to use later in other cajun inspired dishes (chicken, fish, shrimp, veggies.. etc.)

Steps for making Jambalaya

1. Make the cajun spice mix according to recipe above. Set aside. Have all other ingredients prepped.

2. Fill a pot with water, sprinkle with kosher salt, and put on the stove on High heat. Bring to a boil. Drop the noodles into the water and set timer (according to package directions).

3. Put shrimp in a bowl and stir in enough cajun spice mix to cover the shrimp. Set aside.

4.  Put a saute pan on the stove, pour in 1 Tb. extra virgin olive oil and heat oil on Medium-High heat.

5. Add chopped garlic, onion, bell peppers and cauliflower to pan and cook for a few minutes until the veggies get nice and seared, leaving then with some brown edges.

6. Sprinkle a bit of the reserved cajun seasoning mix onto the veggies (a couple tsp. is sufficient) and stir to coat.

7. Add the seasoned shrimp to the pan. Cook the mixture until shrimp is half cooked.

8. Add the broth and chopped roma tomatoes to pan. Stir mixture together. Drop the heat down to medium and cook for a few minutes so that some of the liquid reduces.

9. Drain noodles when they are done (according to package directions).

10. Place a scoop of noodles on a plate and cover with jambalaya mixture. Pat yourself on the back, and enjoy!

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Mediterranean Pesto Chicken Sausage and Quinoa (Gluten Free)

I don’t eat exclusively gluten free, but I have dabbled for periods in the past and are often subject to these dishes when dining with family and friends with the sensitivity. Most gluten free recipes are pretty healthful in and of themselves, so I try to incorporate gluten free recipes into my repertoire every now and again. This was a good meal for getting some of my half eaten veggies and canned peppers and olives used up in the fridge, not to mention the half used pesto container from the night before’s homemade pizza (but I really would advocate for making some fresh pesto if you have the ingredients and a few extra minutes, as it’s more flavorful and comes together so quickly in a food processor).

I didn’t intend to make this dish gluten free, but it was a nice little afterthought when I started realizing that all of the foods I was pulling out of the fridge were of the sort. I was actually going to make this dish with noodles or pasta, which would have been delicious too, but I am glad that I chose quinoa as it is so yummy and it’s very healthy for you too, full of protein and fiber. I also love that this dish doesn’t ‘taste’ gluten free, so nothing about it makes you think you are missing out. This meal was delicious so I deemed it blog worthy (as did my husband – although he has to say that, right?). Not only is this yummy it’s also pretty healthy (with a few substitutions that I will note, you can cut more calories if you want), it cooks very quickly and even a novice cook can get this right on the first shot.

This is one of those recipes that you can eye-ball (except for cooking the quinoa) so put away your measuring cups and just start cooking 😉

I made this recipe for 4. There was enough for 2 of us for dinner and then enough for leftovers/lunch the next day.

Ingredients

1 cup quinoa (will make about 3 cups cooked quinoa)
1 1/2 cups water or broth
1 cup chopped cauliflower
1 yellow bell pepper, seeded and sliced
1/2 yellow onion, coarsely chopped
3 garlic cloves, smashed and minced
2 Tb. of extra virgin olive oil
1 package of fully cooked chicken sausage in casings, sliced into medallions (I used Al Fresco brand sun dried tomato chicken sausage, which is gluten free and has no nitrates)
handful of canned pepperoncinis, stem and seeds removed and sliced
1/2 cup greek pitted kalamata olives, halved
A few Tbs. of homemade or store bought pesto (I used about 1/3 of a 6 oz package)
crumbled feta cheese, enough for garnishing each dish
zest from one lemon
salt and pepper to taste

Optional: dried red chili flakes (I like adding a little spice to my own plate, so I sprinkled a little of this on my own)

Instructions

1. Rinse the quinoa in water and discard rinsing water (A strainer might be helpful here). Add quinoa to saucepan and add in the water or broth. Turn on to high heat. Once it starts boiling put a lid on it and turn it down to a simmer. Keep covered and cook for 15 minutes. Remove quinoa from the heat and allow to sit with the lid on for 5 minutes.

2. While the quinoa is cooking, start preparing the rest of the dish. Heat a tablespoon of olive oil in a saute pan or an enamel coated cast iron pan at medium-high heat. Once pan is hot, add onion, garlic, bell pepper and cauliflower. Cook for a few minutes until it starts to get golden colored.

3. You might want to add another Tb. of olive oil if your veggies sucked up all the oil. Add your fully cooked chicken sausage medallions and cook on medium-high heat for a few minutes to give a good sear to the sausage.

4. Turn off heat and stir in the pepperoncinis, kalamata olives and pesto sauce.

5. Open lid of quinoa and fluff with a fork. Dish the quinoa onto plates first, top with the sausage and veggie mixture.

6. Top with a shake of crumbled feta and some fresh lemon zest

Cutting Calories? Consider omitting the pesto sauce and add some fresh chopped basil leaves at the end.

If you are using this recipe and sensitive or allergic to gluten, please verify each individual product label you use for this dish is free of gluten.

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Let me know how you like it 😀