This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Make sure the sausage is gluten-free.
Creole is New Orleans city food. Communities were created by the people who wanted to stay and not go back to Spain or France.” -Paul Prudhomme, Chef
I doesn't get much more Mediterranean than this Great quality oil, lots of veggies, a little bit of meat, whole grains, and fish.
When you think about it, the recipes of New Orleans and the surrounding areas are perfectly Mediterranean, since the influences come from Spain, Italy, France, Africa, etc..
Choose your sausage carefully. First and foremost, it can be very salty. The andouille used in this recipe contains 400 mg in a 2 ounce serving. This is pretty reasonable and you should look carefully at the package and set that as your target. Many sausages can have twice that amount.
When choosing Creole seasoning, make sure to choose not only one labeled "no salt added" but also check to see that a salt substitute is not an ingredient. Often potassium chloride is used and will give a metallic aftertaste to your dishes.
I have used three excellent brands, including Paul Prudhomme, McCormick, and Spice Hunter. They are sodium and potassium free - just spice. You can also make your own with our Cajun Spice recipe.
Servings: 2 | Serving size: about 2 1/2 cups
Cooking Time: 60 Minutes
This recipe can easily be multiplied and makes great leftovers.
Place the olive oil in a large skillet over medium high heat. Add the garlic and cook for about 2 minutes. Do not let the garlic brown.
Add the onion and cook for about 3 minutes until it begins to soften slightly.
Add the celery and green peppers and cook for about 2 minutes, stirring frequently.
Cut the sausage lengthwise and then crosswise into half discs. Add the sausage to the pan and cook for about one minute.
Add the tomatoes, bay leaves, creole seasoning, salt, water, rice and pepper to the pan.
Cover and simmer, stirring occasionally, for about 45 minutes.
Add the shrimp and cook for about 5 minutes until they are cooked through and serve.
Serving size: about 2 1/2 cups
|Calories 441||Calories from Fat 108|
|% Daily Value|
|Total Fat 12g||16%|
|Saturated Fat 3g||16%|
|Monounsaturated Fat 5g|
|Trans Fat 0g|
|Total Carbohydrates 49g||18%|
|Dietary Fiber 7g||23%|
|Vitamin K 20mcg|