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Lawrence’s Cajun Style Gumbo
Traditional
gumbo recipes are very high in fat. Described as
a hearty soup or stew, gumbo is made from a
variety of game, poultry, seafood, sausage and vegetables,
with okra or file’ used for flavoring and
thickening.
The sausage was intentionally left out of this recipe
to reduce the fat. The roux – which was baked to
further reduce the fat, and the gumbo file’
ensures that all the traditional flavor of a
great gumbo remains. Bon Appétit
Recipe excerpted
from -
The African
American Guide To Living Well With
Diabetes, New Page
Books, 2010 - Visit the Health
Blog Page to find out
if your are at risk for Diabetes.
You’ll
need:
1 Tbsp.
vegetable oil
1/4 cup all purpose flour
3 cups low sodium, low fat chicken broth
1 lb. chicken breast, skinless and boneless cut into
1/2-inch pieces
1/2 cup yellow onion
1/4 cup celery chopped
4 cloves garlic minced
2 scallions chopped
1 whole bay leaf
2 tsp. thyme ground
2 tsp. jalapeno pepper
1 tsp. crushed red pepper
1 tsp. poultry seasoning
2 tsp. gumbo file
2 tsp. gravy master
1/2 cup okra
Here’s
what you do:
1.
Preheat
oven to 400°F.
2.
Add
oil to small pot, stir in flour.
3.
Place
in oven, stirring constantly until flour begins to turn
golden brown.
4.
Take
pot out of oven and continue preparation on top of the
stove.
5.
Slowly
stir in broth using wire whisk and cook for 2 minutes.
6.
Add
all ingredients except okra. Bring to boil, then reduce
heat and let simmer for 45 minutes.
7.
Add
okra and let cook for 15 to 20 additional minutes.
8.
Remove
bay leaf.
9.
Serve
hot in bowl alone or over rice.
Makes
8 (3/4 cup) servings
Calories
170, fat 8g, sodium 240 mg, carbohydrate 6g, protein 18g
~~~~~~~~~~~
Janet
Brooks' Cocoa Cola Cake
This holiday season serve your
guest a moist decadent slice of Cocoa Cola Cake - Mmmmm.
Janet Brooks, thanks for sharing your holiday treat!
2 c. white or organic sugar
2 c. all purpose flour
1 c. coca cola
½ c. butter
1 t. baking soda
2 eggs
½ c. oil
4 T. cocoa
1 ½ c. mini marshmallows
½ c. buttermilk
Combine sugar and flour in a large bowl and set aside.
Combine cola, butter, oil and cocoa in a heavy saucepan and
heat until small bubbles begin to form. Remove from heat.
Add marshmallows and stir until melted. Pour over sugar and
flour. Mix well. Add buttermilk, soda and eggs and continue
to mix well.
Pour into greased and lightly floured fluted (bunt) cake
pan. Bake in preheated 325 degree oven for 55
minutes.
Icing
3 T. cocoa
6 T. Coca cola
½ c. butter
1 t. vanilla
1 c. chopped pecans
3 c. sifted powdered sugar
Combine first three ingredients in heavy saucepan and cook
until heated. Remove from heat and add the powdered sugar.
Stir until well mixed. Add vanilla and nuts. Continue to
stir until cooled. Pour over cooled
cake.
~~~~~~~~~
ALFREDA'S
SALMON SALAD
Start with three
fresh medium cooked salmon steaks.
Use a fork to flake-up salmon in a large bowl.
Add three heaping tablespoons of low fat mayonnaise
Then, add a 1/4 cup of sweet relish and a 1/4 cup of dill
relish. When adding the sweet and dill relish include a
small amount of liquid.
Add 2 chopped boiled eggs
Mix ingredients together
Salt & pepper to taste
Scoop with an ice cream scooper onto dish and garnish with
sliced tomatoes and sliced eggs
Makes three to four servings
Serve with whole grain crackers or rolls
~~~~~~~~
STRAWBERRY
QUENCHER
Quench your thirst with
this mouth watering strawberry coconut rum beverage. Start
with a chilled glass. Add crushed ice half way. Then add
two strawberry slices. Fill with more crushed ice. Add two
more strawberry slices, then pour over ice a shot of
coconut rum. Delicious! For a non-alcoholic beverage
replace the rum with fruit juice.
~~~~~~~~
As
Seen In Soul Food
Magazine
By Janet
Shields Scott
~~~~~
~~~~~~~~
Easy Delicious Grape Tomato Spinach
Salad
Toss in a large
bowl clean Spinach leaves. Add a layer of thinly
sliced bell peppers, Next, add portable mushroom
slices, a layer of shredded carrots, cherry tomatoes,
and red grapes. Top your salad with a sliced boiled
egg, shredded parmesan cheese and pecans. For my
dressing I like to drizzle Honey Mustard Dressing or
Ken's Raspberry Walnut Vinaigrette Dressing. Serve
with warm whole grain garlic bread or whole grain
crackers.
~~~~~~
Chill
Out With An After Dinner Cocktail
By
Reva Rice - Color Purple Broadway
Star
Mix
in a shaker 1 1/2 cups of Cranberry or Pomegranate Juice.
Add 3 ice cubes,
3 shots of Smirnoff Watermelon Vodka, and a splash of
Medori Triple Sec
Pour in 3 to 4 chilled glasses, sit back with friends,
unwind, and enjoy.
~~~~~~~
Sun-Dried
Tomato Recipe
One of my passions is the love for cooking & baking.
Please enjoy my Sun-Dried Tomato recipe. It makes a great
seafood dip for crab or shrimp and even on fresh
vegetables. You pick the occasion Yum, Yum!
1/4 cup of finely chopped sun-dried tomatoes
8 oz. soft cream cheese
1 cup sour cream
2 sprinkles of garlic powder or 1 clove grated garlic
2 to 3 dashes of hot sauce or horseradish
sprinkle of salt
1/4 cup of pimentos
3/4 tsp. ground black pepper
Blend sun-dried tomatoes, pimentos, cream cheese, sour
cream, garlic, hot sauce, salt, and pepper. until smooth
and well blended.
Chill, and serve with fresh vegetables, seafood or
crackers.
~~~~~~~
SWEET POTATO PIE RECIPE
3
large eggs
1/4 teaspoon ground nutmeg
1/2 cup raw turbinado sugar
1/2 cup brown sugar
Dash of salt
1/2 cup 2% milk
1/2 stick of butter
1 teaspoon ground cinnamon
3 cups mashed sweet potatoes
1 teaspoon pure vanilla extract
2 unbaked 10 deep dish pie shells
Preheat oven to 370. Beat eggs well, add sugar, salt,
vanilla, butter, and spices. Blend, add milk stir. Then,
add mashed sweet potatoes and beat on medium speed until
the mixture is smooth. Pour into pie shells and bake for 45
minutes to 1 hour.