Recipes from What’s for Supper
This recipe from North Country Smokehouse in Claremont, NH uses their spicy andouille sausage in this Louisiana specialty. Serve jambalaya in honor of Mardi Gras or whenever the urge for Cajun or Creole food strikes your fancy. You can also add shrimp during the last 10 minutes of cooking.
½ lb. skinless, boneless chicken breast, diced
2 cups water
½ lb. andouille sausage, sliced and halved
7 cups stewed tomatoes
1 large onion, chopped
2 green bell peppers, seeded and chopped
2 tsp. freshly ground black pepper
1 tsp. chili powder
1 tsp. garlic powder
½ tsp. cayenne pepper
¼ tsp. hot pepper sauce
1 cup long grain white rice
In a large saucepan, poach the diced chicken in the water until opaque, about 5 minutes. Add the remaining ingredients, except for the rice, and bring to a boil, stirring occasionally. Reduce the heat and add the rice. Cover and simmer for 20 minutes. Serve immediately.
Per serving:635 calories; 32 g protein; 70 g carbohydrate; 18 g fat; 78 mg cholesterol; 1434 mg sodium
% calories from fat: 26%; from saturated fat: 10%.
Note: To reduce fat content, eliminate or reduce the amount of sausage. To reduce sodium, use fresh tomatoes or purchase canned organic tomatoes that have less salt added in processing
The flavors of Sicily — anchovies, capers, raisins, and pinenuts — combine with tomatoes, onions, and garlic to produce a rich-tasting sauce for your choice of pasta, couscous, or rice. For the anchovy-conscious, rest assured that the anchovies dissolve in the sauce, leaving no identifiable trace, but contribute to the distinctive flavor and should not be left out.
Pasta, rice, or couscous for 6
2 Tbs. pine nuts
¾ lb. skinless, boneless chicken breasts, cut in ¾ inch cubes
2 Tbs. olive oil
1 medium onion, diced
4 cloves garlic, minced
6 anchovy filets
4 cups diced tomato
2 Tbs. balsamic vinegar
1 Tbs. capers, rinsed
3 Tbs. golden raisins
Freshly ground black pepper to taste
Cook pasta, rice, or couscous, timing it to be ready when the sauce is complete. While the pasta or rice cooks, lightly toast the pine nuts in a dry skillet until golden. Set aside to cool.
Heat 1 tablespoon of oil in a large nonstick skillet over medium heat. Add the chicken pieces and cook until chicken is opaque, 3-5 minutes. Add remaining oil, onions, and garlic and sauté for 3 minutes. Add anchovies and cook, stirring until anchovies break up. Add remaining ingredients and bring to a gentle simmer. Cook, uncovered, for 15 minutes, stirring occasionally. Stir in pine nuts and serve over cooked pasta or rice.
Per serving: 421 calories; 33 g protein; 48 g carbohydrates; 10.3 g fat; 68 mg cholesterol; 258 mg sodium
% calories from fat: 22%; from saturated fat: 4%
This quick and easy stir-fry, with a touch of sweet, tart, and spicy, works equally well with fish such as halibut, flounder, or haddock. Add your favorite vegetables in season, including broccoli florets, green or yellow beans, or sliced cucumber for added crunch.
1 cup long-grain white rice or 4 servings instant brown rice, cooked according to package directions
1 Tbs. canola or peanut oil
1 clove garlic, minced
2 tsp. curry powder
¾ lb. skinless, boneless chicken breast, cut in strips
1 large green pepper, diced
1 bunch scallions, sliced
¼ lb. edible pea pods or snap peas
1 can (20 oz.) unsweetened pineapple chunks, with juice
2 Tbs. lemon juice
1 Tbs. cornstarch in 2 Tbs. water
In a medium saucepan, combine the white rice and 2 cups of water; bring to a boil. Reduce the heat, cover, and simmer for 20 minutes or until all the liquid is absorbed. Keep the pan covered until ready to serve.
While rice is cooking, heat the oil in a large nonstick skillet over medium heat. Add the garlic and sauté for one minute. Stir in the curry powder and cook until frothy. Add the chicken strips, and cook for three minutes. Add the green pepper, onions, and peas and stir-fry for 1 minute. Stir in pineapple, lemon juice, and half of the cornstarch mixture. Cook, adding more cornstarch mixture as needed to produce a thick sauce. Fluff the rice with a fork and serve chicken mixture over rice.
Per serving: 327 calories; 15 g protein; 57 g carbohydrates; 5 g fat; 33 mg cholesterol; 53 mg sodium
% calories from fat: 13%; from saturated fat: 2%