CAJUN RECIPES

BLACKENED PRAWN STROGANOFF

• 455 g fresh prawns, peeled and deveined
• 15 ml olive oil
• 10 g Cajun seasoning
• 170 g fettuccini pasta
• 15 g butter
• 290 g fresh mushrooms, sliced
• 10 g chopped shallots
• 160 ml chicken broth
• 115 g sour cream
• 10 g cornstarch
• 235 ml chicken broth
• 195 g roasted red bell peppers
• 10 g drained capers

1. Combine peeled shrimp, oil, and Cajun seasoning in a medium bowl. Set aside.
2. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
3. Meanwhile, melt butter over medium heat in a large frying pan. Cook and stir mushrooms and shallot in butter until tender. Remove from pan. Add shrimp cook until shrimp turn pink about 2 to 3 minutes. Remove from pan. Add 2/3 cup chicken broth to pan, and bring to a boil. Cook, uncovered, until reduced to 1/4 cup (2 to 3 minutes).
4. In a small bowl, stir together sour cream and cornstarch; mix in 1 cup chicken broth. Stir into reduced chicken broth in the frying pan. Cook and stir until thick and bubbly. Cook 1 minute more. Stir in shrimp, mushroom mixture, roasted red peppers, and capers. Heat through, and season to taste. Serve over pasta.

You can substitute prawn broth or white wine for the chicken broth. To make prawn broth, reserve prawn shells, and simmer in 2 cups water for 15 minutes.


 

CAJUN BAKED FISH

• 4 teaspoons vegetable oil
• 1 tablespoon paprika
• 2 teaspoons thyme leaves, crushed
• 1 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon ground red pepper
• 1 pound fish fillets
• 1/4 cup green bell pepper, cutinto fine julienne strips

1. Preheat oven to 200 degrees C
2. In a small bowl, combine vegetable oil, paprika, thyme, onion powder, garlic powder, salt and ground red pepper
3. Spread mixture evenly on one side of each fish fillet
4. Place fillets on a lightly oiled baking pan, seasoning side up.
5. Bake until fish flakes easily when tested with a fork, 8 to 10 minutes
6. Garnish with green pepper strips

 

CAJUN SEAFOOD PASTA

• 475 ml heavy whipping cream
• 3 g chopped fresh basil
• 2 g chopped fresh thyme
• 10 g salt
• 4 g ground black pepper
• 3 g crushed red pepper flakes
• 2 g ground white pepper
• 100 g chopped green onions
• 60 g chopped parsley
• 225 g shrimp, peeled and deveined
• 225 g scallops
• 55 g shredded Swiss cheese
• 50 g grated Parmesan cheese
• 455 g dry fettuccine pasta

1. Cook pasta in a large pot of boiling salted water until al dente.
2. Meanwhile, pour cream into large skillet. Cook over medium heat, stirring constantly, until just about boiling. Reduce heat, and add herbs, salt, peppers, onions, and parsley. Simmer 7 to 8 minutes, or until thickened.
3. Stir in seafood, cooking until shrimp is no longer transparent. Stir in cheeses, blending well.
4. Drain pasta. Serve sauce over noodles.

CAJUN TOFU

• 2 pounds firm tofu, drained and cut into
• 3/4-inch cubes
• 1 medium red bell pepper, finely chopped
• 1 medium green bell pepper, finely chopped
• 1 large white onion, finely chopped1 cup chopped celery
• 2 cans cooked, peeled tomatoes
• 4 cans tomato sauce1 gallon water or vegetable stock
• 2 tablespoons finely chopped parsley
• 1/2 cup finely sliced green onion tops
• 2 tablespoons Worcestershire sauce
• 2 teaspoons salt
• Diced red chiles, to taste
• 1 minced habañero pepper
• 2 1/2 teaspoons black pepper
• 2 teaspoons garlic salt
• 3 teaspoons paprika
• 3 or 4 fresh bay leaves
• Fresh parsley sprigs

1. Fry tofu in very hot olive or peanut oil until golden to seal. Pour oil from above into bottom of stock pot, adding enough to cover the bottom of the pot, if necessary. Make a roux by adding an equal amount of flour, cooking until thickened. Add remaining ingredients except parsley. Simmer for 25 minutes.
2. Add drained tofu, place lid on pot and simmer for another 30 minutes, stirring occasionally. Add bay leaves and let cool for 15 minutes. Reheat if necessary and serve over steamed rice. Top with fresh parsley.

WEIGHT LOSS - Solution to BLOATEDNESS IDEAS

I don't get up early enough to have hot water and lemon before breakfast. I normaly have a healthy smoothie and then more of a "breakfast" at 10 a.m.

SMOOTHIE

• I thick slice of pineapple, juiced
• 1/2 small papaya in blender
• Add pineapple juice to blender
• and 3 tablespoons of fat-free yoghurt
• and 1/2 glass water

10 a.m. (my time for breakfast) - You can reverse your smoothie & breakfast if you're an office worker.

OMLETTE

• 2 egg whites beaten
• 1 tomato, chopped
• 2 mushrooms, chopped
• 1 tblspoon chopped, fresh parsley

LUNCH/DINNER RECIPES

Hearty Mushroom Chilli

• 1 pound lean ground beef (substitute with soy bits if you have colesterol problems) 
• 1 cup onions, chopped 
• 4 garlic cloves, minced 
• 1 green pepper, chopped 
• 1 pound mushrooms, sliced 
• 12 black olives, chopped 
• 1 small can tomato puree 
• 2 cans diced tomatoes 
• 1 tablespoon ground fennel 
• 1 teaspoon ground cumin 
• 1 teaspoon garlic powder 
• 1 teaspoon onion powder 
• Cayenne to taste 
• Juice of 1 lime 
• Fresh cilantro for garnish 

 In a large pot over medium heat, place the beef, onions, and garlic and brown until beef is nearly done. Add green pepper and mushrooms and cook until beef is no longer pink. Stir in remaining ingredients except cilantro. Bring to a boil, reduce heat, and simmer for at least 1 hour. Garnish with cilantro just before serving. Freezes well.

SHEPHERD'S PIE

• 1 pound lean ground beef 
• 1 medium onion, chopped 
• 4 garlic cloves, minced 
• 1 green pepper, chopped 
• 8 ounces mushrooms, sliced 
• 1 teaspoon cayenne 
• 1/2 teaspoon onion powder 
• 1/2 teaspoon garlic powder 
• 2 small carrots, grated 
• 12 black olives, pitted and chopped 
• Handful of fresh cilantro, chopped 
• 1 small can tomato puree 
• 1 can diced tomato 
• 2 cups mashed cauliflower 

 Preheat oven to 350° F. In a large, nonstick skillet, brown ground beef, onion, and garlic. When beef is nearly done, add green pepper, mushrooms, cayenne, onion powder, and garlic powder. When beef is no longer pink, transfer to a large casserole dish. Add carrots, olives, cilantro, tomato sauce, and diced tomatoes to casserole dish and mix well. Spread mashed cauliflower over the top. Bake in oven for 30 minutes. Place under broiler for 3 minutes or until browned on top.

OVEN BROILED CHICKEN

The herbs lend flavor and health value. Tarragon is a high source of potassium, while rosemary provides antioxidant power. Parsley is mineral-rich and garlic will fight off the vampires.

•  4 5-ounce chicken thighs, skinned 
• 3/4 cup chicken broth 
• 1 tablespoon olive oil 
• 1 cup toasted wheat germ 
• 1 teaspoon dried tarragon 
• 1 teaspoon dried rosemary, crushed 
• 1 teaspoon fresh parsley, chopped 
• 1 teaspoon garlic powder 
• Salt to taste 

 Preheat oven to 350° F. In a small bowl, place chicken broth and olive oil. In another bowl, mix together the wheat germ, tarragon, rosemary, parsley, garlic powder, and salt. Dip the thighs, one at a time, in the broth-oil mixture. Then coat with the wheat germ and herb mixture. Bake in the oven until brown and cooked through, about 45 to 55 minutes.

For a more customised diet or meal plan, please contact me: janine@concierge911.co.za