SHRIMP JAMBALAYA

SHRIMP JAMBALAYA

Serves 4 to 5.

Note: This recipe was sent to me more than a decade ago by the aunt of my dear neighbor, Ashton Spann. She makes her jambalaya with homemade fish stock; clam juice mixed with water is a good quick substitute.

• 2 lb. uncooked shrimp

• 1/2 lb. (or more if desired) spicy sausage, pork or chicken

• 2 tbsp. olive or vegetable oil

• 2 garlic cloves, crushed

• 3 or 4 fresh thyme sprigs, chopped, or 1 tsp. dried thyme

•1/4 c. chopped parsley

• 1/2 c. chopped green onions

• 11/2 c. chopped tomatoes, fresh or canned

• 1 c. water plus 1 c. clam broth or 2 c. fish stock (see below)

• 1/4 tsp. cayenne pepper, or more if desired

• 1 tsp. salt

• Freshly ground black pepper

• 1 c. uncooked long-grain white rice

Directions

Heat the oil in a large saucepan or pot. Add the sausage and sauté over medium heat 4 or 5 minutes or until lightly browned, turning to brown evenly. Stir in the garlic, red or green pepper, thyme, parsley, and green onions. Sauté, stirring, 3 or 4 minutes longer.

Add the chopped tomatoes, water and clam juice or fish stock, the bay leaf, cayenne, salt and black pepper, mixing well. Cover the pot and simmer the sauce for 30 to 40 minutes, stirring occasionally.

Stir in the rice, bring the sauce to a boil, then quickly reduce the heat and simmer covered for 15 minutes or until the rice is just tender. Add the shrimp and cook over low heat for 5 to 10 minutes longer, or until the shrimp turn pink and the rice is soft and tender. Let the jambalaya sit a few minutes before serving; it should be creamy.

To make fish stock: Rinse the shrimp shells or a couple of fish heads and bones with cold water. Combine in a sauce pan with 3 cups cold water, a slice of onion, a rib or two of celery, a clove or two of crushed garlic, a pinch of herb, and 2 or 3 whole cloves. Bring to a boil. Cover, and reduce heat to simmer. Cook the stock for 30 minutes. Strain and use in jambalaya or in fish soups and stews.

Nutrition information per serving:

Carbohydrates37 gSaturated fat3 gCalcium80 mg

Protein27 gCholesterol190 mgDietary fiber2 g

Diabetic exchanges per serving: 1 vegetable, 2 bread/starch, 3 lean meat, 1 fat.

CURRIED BEEF STEW

Serves 4.

• 4 lb. beef shanks

• 2 tbsp. corn, coconut or grapeseed oil

• 1 tsp. salt

• Freshly ground black pepper

• 1 large onion, sliced

• 2 tbsp. curry powder

• 1 c. beef broth

• 1 c. beer or water, more if needed

• 1 white potato, diced

Directions

Reduce the heat to low and add the onion and garlic to the pan and sauté for 3 or 4 minutes, or until the onions begin to wilt. Stir in the curry powder and sauté a few minutes longer.

Return both the browned beef and bones to the pot. Add the beef broth and the beer or water. Bring to a boil, reduce the heat to very low, cover and simmer the meat for 1 hour, stirring occasionally.

Then, stir the diced potato into the pot. Cover the pot again and simmer for 1 hour longer or until the meat and potatoes are tender and the beef broth has slightly thickened. Remove the bones and discard before serving. Serve with rice.

Nutrition information per serving:

Calories493Fat16 gSodium76 mg

Protein64 gCholesterol153 mgDietary fiber0 g