Sunday, November 6, 2011

Easy Creole Shrimp and Sausage Stew

Hello friends! I realize that my last post was over 2 weeks ago. It's not that I quit cooking. Far from it- I've been cooking (and baking) a TON of food lately...but mostly for other people. This fall has found me extremely busy with catering, teaching cooking classes, and a few other odd jobs that I have taken on. In addition to all of that, I've been preparing for my return to full-time employment, which means making arrangements for our children, filling out paperwork, and getting my household in order (if that's possible) for the days when I will no longer be home. One week from tomorrow I will begin 6 weeks of training for my new teaching assignment and after the holidays, I will return to the classroom as a high school teacher.

I'm sorry that I left some of you loyal readers hanging and I certainly appreciate those of you that have checked in with me to express your concern make sure that all is well.

With these upcoming changes on the horizon, I still plan to update here with new recipes. This isn't a goodbye (after 3 years of documenting my cooking adventures, I wouldn't dream of abandoning "Krista's Kitchen") but realistically, my posts will be less frequent while I adjust to my new job and a typical work schedule.

For now, I'd like to share one of the (delicious!) recipes I have prepared for my family recently. This Creole Shrimp and Sausage Stew came together quickly and totally hit the spot on a cool fall evening. Served with a crusty bread for sopping up the flavorful broth, on the night that we ate this for dinner, I thought it was just about the best thing I'd ever tasted. Sometimes a meal just "hits the spot", ya know?

I found this recipe in the "Super Fast" section of the September 2009 edition of Cooking Light magazine. Labelled a "20 Minute Dish" it fit the bill for my busy lifestyle as of late.

Doesn't it look delicious?

Here's the easy step-by-step:

To begin, just chop onion, green pepper, and smoked sausage.

Saute with a couple of cloves of minced garlic in a little oil until the green pepper is tender.

Add a can of diced tomatoes with green chiles and some broth. Bring it to a boil.

Now peel some shrimp. The original recipe called for 8 oz. of medium shrimp. I used WAY more than that! I had these beautiful jumbo tiger shrimp in my freezer. (They were left over from last Christmas and my grandma sent them with me to use up the last time I visited her.) This was the perfect way to use them up! I think I ended up adding about a pound and a half.

Add the shrimp to the stew and simmer, covered, until the shrimp are done. Then, stir in some freshly chopped parsley.

And, that's dinner!

Quick, delicious, and figure-friendly too! You can't beat that!

Creole Shrimp and Sausage Stew adapted from Cooking Light September 2009
YIELD: 4 servings (serving size: about 1 cup)
TOTAL:20 Minutes

2 teaspoons olive oil
1 cup chopped green bell pepper
1 cup thinly sliced turkey smoked sausage (about 6 ounces)
1 teaspoon bottled minced garlic
3/4 cup fat-free, lower-sodium chicken broth
1 (10-ounce) can diced tomatoes and green chiles, undrained (such as Rotel)
8 ounces peeled and deveined medium shrimp
1 handful chopped fresh parsley
1. Heat a large saucepan over medium-high heat. Add oil to pan; swirl to coat. Add bell pepper, sausage, and garlic to pan; sauté 3 minutes or until bell pepper is tender, stirring occasionally. Add broth and tomatoes; bring to a boil. Stir in shrimp and beans; cover, reduce heat, and simmer 6 minutes or until shrimp are done. Sprinkle with parsley.

Nutritional Information
Amount per serving

Calories: 191
Fat: 6g
Saturated fat: 1.7g
Monounsaturated fat: 2.7g
Polyunsaturated fat: 1g
Protein: 21.3g
Carbohydrate: 13.2g
Fiber: 3.5g
Cholesterol: 97mg
Iron: 2.9mg
Sodium: 694mg
Calcium: 127mg

Notes: 1. I used 2-3 cloves of pressed fresh garlic rather than garlic from a jar. 2. I used "regular" smoked sausage rather than turkey. 3. I tripled the amount of shrimp. 4. The original recipe calls for a can of kidney beans. I omitted the beans because a)I didn't have any and b) I knew that my kiddos would pick them out anyhow.However, if you're in the market for a good source of dietary fiber, then toss in the beans!

Serving Suggestion: Serve with slices of a good, crusty bread for dipping/sopping.
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