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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
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

The refrigerator light goes on...

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.

 
 

Shrimp Jambalaya

Servings: 2 | Serving size: about 2 1/2 cups

Cooking Time: 60 Minutes

This recipe can easily be multiplied and makes great leftovers.

Jambalaya recipe from Dr. Gourmet

Ingredients

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.

Nutrition Facts

Serving size: about 2 1/2 cups

Servings: 2

Amount Per Serving

Calories 441 Calories from Fat 108
% Daily Value
Total Fat 12g 16%
    Saturated Fat 3g 16%
    Monounsaturated Fat 5g
    Trans Fat 0g
Cholesterol 200mg 67%
Sodium 633mg 28%
Total Carbohydrates 49g 18%
    Dietary Fiber 7g 23%
    Sugars 8g
Protein 32g
Vitamin K 20mcg