Healthy Cajun Recipes - Seafood Gumbo and Red Beans

When you think of Cajun cooking, you think of butter, cream, and dark roux, none of which make you think healthy. So can you enjoy the flavor of Cajun cuisine without all of the fat, carbohydrates, and calories? The spices in Cajun recipes add most of the flavor, while the butter, cream, and roux add the richness and texture. By using the right spices and allowing flavors to enhance, you can definitely enjoy Cajun dishes without worrying about too much fat, carbs or even calories. Here are some traditional Cajun recipes that have been slightly altered to rid them of unwanted and unneeded fat and carbs.

Shrimp and Okra Gumbo
(Six Servings)

On any given Friday in New Orleans, particularly during Lent, families across the city enjoy their own homemade gumbo. There's no reason to change that tradition just because you're eating healthy. Here's a recipe for Shrimp and Okra Gumbo which is naturally low in carbohydrates. As in any soup or gumbo, the secret is in the broth. Take the time to prepare a rich broth and you won't be sorry. Many gumbos start with a roux, but an okra gumbo doesn't need a roux, with the okra serving as the thickener. Of course to keep it low carb, forego the rice and just enjoy as you would any soup.

2 quarts of vegetable broth (store bought or homemade, plus two cups of water)
2 lbs of shrimp, peeled (save the shells)
10 large Sea Scallops, or 6 oz of bay scallops (instead of scallops, you can use a firm white fish, or add 1/2 lb of shrimp)
Gumbo crabs - these are blue crabs that have been cleaned and partially shelled (optional)
4 cups chopped okra (fresh or frozen)
4 Tbsp Olive Oil
2 Onions, chopped
1 Green Bell Pepper, chopped
2 cups of chopped celery
6 cloves of garlic, finely chopped
handful of parsley, chopped
1 can of whole tomatoes (find a brand that has little to no sugar content)
salt and pepper to taste
pinch of cayenne pepper or 2 tsp liquid crab boil
1 tsp paprika
1 tsp each onion powder, garlic powder
1 ½ tsp crushed dried basil leaves
1 tsp crushed dried oregano leaves
1 tsp crushed dried thyme leaves
1 tsp crushed dried parsley leaves
Gumbo File (optional)
Apple Cider Vinegar (optional)

In a large saucepan, heat the vegetable stock and water, add the shrimp shells and gumbo crabs (if used). Bring to a boil, lower the fire and simmer for 30 minutes. Strain out the shells and crabs. Meanwhile, heat the oil in a pan and add the okra, sauté on a low fire for 30 minutes, stirring to ensure it doesn't burn. Add the onion, bell pepper, celery, garlic and tomato. Thoroughly mix and continue to sauté until the vegetables are soft. Add the vegetable mixture to the broth along with the remaining seasonings and return to a boil, reduce the fire and simmer for 10 minutes.

Season the shrimp and scallops with salt, pepper, and dried basil, cook in a frying pan just until the shrimp turn pink. Chop the sea scallops into bite size pieces, then add the shrimp and scallops to the gumbo and simmer an additional 10 minutes. You may now turn off the fire.

Ladle into a bowl, top with a pinch of Gumbo File (ground sassafras) and a splash of apple cider vinegar. For a special treat, add a handful of crabmeat to the bowl and enjoy.

Red Bean Soup
(Serves 6)

People in New Orleans traditionally eat Red Beans and Rice on Mondays. This is a long held tradition dating back to the days when Monday was considered wash day. Most people had pork or ham on Sunday, so they could use the pork or ham bones in a pot of beans on Monday and let it simmer all day while they tended to the wash.

Today, Red Beans and Rice are good on any day. This is a crockpot recipe for an easy, spicy traditional Creole meal. To keep it healthy, olive oil is used instead of vegetable oil, the rice is omitted and additional broth is added toward the end of cooking to thin out the red beans, thereby reducing the carbohydrates.

Ingredients:

2 Tbsp Olive Oil
2 cups chopped onions
¾ cup chopped celery
3 tablespoons minced garlic
2 bay leaves
¼ bunch fresh flat-leaf parsley, chopped
½ teaspoon black pepper
1 ½ teaspoons salt
1 teaspoon dried thyme
½ teaspoon cayenne
1 Tsp Tamarin Sauce
1 1/2 tsp Tabasco (or any hot sauce)
1 ham hock, about 1 pound (you can substitute 1 cubed ham steak if you can't find the ham hock)
1 ½ pounds red beans, soaked and drained
6 - 8 cups chicken or vegetable stock
2 cups chicken or vegetable stock
Garnish: Chopped green onions and Cajun Seasoning
Oven grilled turkey sausage links, sliced in half lengthwise (suggested)

Directions:

Chop the vegetables the night before and refrigerate. Soak the beans in water overnight in the refrigerator. In the morning, using a frying pan, sauté the onions, celery, parsley, and garlic in Olive Oil for 1 to 2 minutes. Add the bay leaf, black pepper, thyme, cayenne, Tamarin sauce, Tabasco, and salt. Sauté the vegetables for 2-3 minutes. Place the seasoning mixture, the ham hock and the beans in a crock-pot. Cover the mixture with 6 - 8 cups of chicken or vegetable stock. Heat the beans on Low for 6 hours. Mash 1/4 of the mixture against the side of the pot with a spoon. Remove the ham hock and slice the meat off the bone. Add the meat back into the pot. Transfer the Red Bean mixture to a large saucepan. Add 2 cups of stock, stirring well. Taste and reseason if needed. Heat the soup on high for 1 to 1 ½ hours, stirring often. Turn off the fire, stir the Red Bean soup thoroughly and ladle it into a bowl. Garnish with green onions and Cajun seasoning, and serve with an oven grilled Turkey Sausage Link.