Leeann's Jambalaya

Sorry for the long absence, but I've been doing some freelance writing, so hopefully you will be able to see my by-line elsewhere on the internet soon :)

Last night I made some Jambalaya, and let me tell you this is going to be a regular around my home now- it was delicious! This is the original recipe:

2 cups Uncle Ben's converted rice
2lb shrimp or diced chicken
1lb sausage, sliced
1 can french onion soup
1 can beef broth
2-8oz cans sliced mushrooms
14oz can diced tomatoes
1 bunch of green onions, chopped
black pepper, thyme, and hot sauce to taste
1 stick butter

Mix all ingredients except the butter and transfer to a 9x13 baking dish. Slice butter and lay on top. Bake at 350 for about 1 hour and 20 minutes, stirring after the first 40 minutes and every 20 minutes thereafter.


Modifications:

• Change the rice to instant brown rice, or 1/2 brown and 1/2 white if you like. This will increase the fiber and also cut down on cooking time. I don't know about you, but I don't usually have an hour and a half to make dinner.
• For the meat, use 1 1/2lb shrimp and 1 lb package of LightLife SmartSausage, a soy version of Italian sausuage. Don't think I'm crazy, I promise every meat-eating friend I have had try these "sausages" think they are really good. And they are only 140 calories and 7g fat (mostly unsaturated, heart-healthy fat) as opposed to 391 calories and 35g (almost HALF saturated) fat in regular italian sausage. Another option would be turkey sausage. Slice them and brown in a skillet first to give them a good sausage-y texture.
• Since I used instant rice, I cut the liquid down by using 2 tsp vegetable base and 2 cups of water. I swear by vegetable base for all my cooking- it has no extra fat or MSG or other surprises you might find in canned broths or soups.
• Keep the mushrooms and tomatoes, of course! Use salt-free canned varieties whenever possible.
• Green onions, hot sauce,  and fresh black pepper are all great ways to season a dish without adding extra salt and/or fat. Use liberally.
• Ah, butter. We meet again. The only justification I can come up with for using an entire stick of butter in this dish is if you really like to see your reflection in your food. Cut it down, I swear you won't miss it. And switch to a trans-fat free tub margarine for a dish like this where butter isn't contributing to texture or structure.

The final product:

Terri's Jambalaya:

2 cups instant brown rice
1 1/2 lb thawed frozen shrimp
1 lb soy italian sausage, sliced and browned in skillet
2 cups water
2 tsp vegetable base
2-8oz cans sliced mushrooms
14oz can no salt added diced tomatoes
1 bunch green onions, chopped
freshly ground black pepper, thyme and hot sauce to taste
2 T trans-fat free tub margarine, cut into small pieces.

Combine first 8 ingredients in a 9x13 baking pan. Sprinkle pepper, thyme, hot sauce and margarine over top. Place, uncovered, in a preheated oven at 350 degrees. Bake for 1/2 hour, then stir. Bake 15-30 minutes more, or until the liquid is absorbed.

Party Food (Not a Food Party)

I read this week that the day of the Superbowl is the second-highest day of calorie consumption during the year. Think about that for a second. Thanksgiving, the day with the highest calorie consumption, is ABOUT the food. The purpose is to gather with loved ones, prepare and eat a feast. The superbowl, however, is about the football. The mindless consumption of overly fatty and high-calorie foods is an afterthougnt, something we do automatically (think wings, nachos, chips, dips, and of course beer). A person can easily wolf down a day's worth of calories during a three or four hour game without even realizing it or really enjoying it.

To make your superbowl party a less-damaging day, rethink the menu. Choose a couple of those game-day favorites that you MUST have and that you really enjoy. For the rest of the foods, mix in more healthful, yet still delicious alternatives. If you are going to somebody else's party, bring your own healthy dish so that you know you will at least have one better option. Some ideas:

• Chili, made with beans and extra-lean meat. Soup is a great belly-filler.
• Salsa and baked chips
• Low-fat microwave or air-popped popcorn. Top with parmesan cheese, cinnamon sugar, or spicy Mrs. Dash seasoning.
• Try this artichoke dip from Fitness Magazine for a lower-calorie alternative. Serve with pita or bagel chips.
• Chopped fresh fruit and veggies with dip.

A word about dip: It can be good since it generally encourages veggie consumption, or it can be  really bad. Take this dill dip recipe:

1 Tablespoon chives
1 Tablespoon parsley
1 ½ teaspoon seasoned salt
2 teaspoons dill weed
1 cup sour cream
1 cup mayonnaise
Combine all ingredients and chill at least 2 hours before serving.

This recipe has something like 130 calories and 14 grams of fat in just two tablespoons! Forget that. You must discover, if you haven't already, one of my other favorite stealth ingredients: plain yogurt, particularly Greek-style yogurt that is extra creamy and excellent. Cut the sour cream out of this recipe, swith to nonfat Greek yogurt, and use reduced fat mayo and you've cut this recipe down to about 55 calorie and 5 grams of fat per 2T. That's a difference worth exploring.

Whatever your plans for the superbowl, remember that it is about good company and good football. Keep the food on the other side of the room, use small plates for small portions, and enjoy just enough to enhance your experience without beefing up like a lineman.