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Sausage and Chicken Gumbo

Sausage and Chicken Gumbo

Servings

4 servings (serving size: 1 1/2 cups gumbo and 1/2 cup rice)

Calories

369 calories per serving

Ingredients

• 1 (3 1/2-ounce) bag boil-in-bag rice
• 2 tablespoons all-purpose flour
• 1 tablespoon vegetable oil
• 1 cup frozen chopped onion
• 1 cup frozen chopped green bell pepper
• 1 cup frozen cut okra
• 1 cup chopped celery
• 1 teaspoon bottled minced garlic
• 1/2 teaspoon dried thyme
• 1/4 teaspoon ground red pepper
• 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
• 8 ounces turkey kielbasa, cut into 1-inch pieces
• 1 (14 1/2-ounce) can diced tomatoes with peppers and onion
• 1 (14 1/2-ounce) can fat-free, less-sodium chicken broth

Preparation

1.)  Cook rice according to package directions, omitting salt and fat.
2.)  While rice cooks, combine flour and oil in a Dutch oven; saute over medium-high heat 3 minutes. Add onion and next 6 ingredients (onion through red pepper); cook 3 minutes or until tender, stirring frequently.
3.)  Stir in chicken, kielbasa, tomatoes, and broth; cook 6 minutes or until thoroughly heated. Serve over rice.

Creamy Garlic Pasta with Shrimp & Vegetables

Creamy Garlic Pasta with Shrimp & Vegetables

Servings

4 servings

Calories

385 calories per serving

Ingredients

• 6 ounces whole-wheat spaghetti
• 12 ounces peeled and de-veined raw shrimp (see Note), cut into 1-inch pieces
• 1 bunch asparagus, trimmed and thinly sliced
• 1 large red bell pepper, thinly sliced
• 1 cup fresh or frozen peas
• 3 cloves garlic, chopped
• 1 1/4 teaspoons kosher salt
• 1 1/2 cups nonfat or low-fat plain yogurt
• 1/4 cup chopped flat-leaf parsley
• 3 tablespoons lemon juice
• 1 tablespoon extra-virgin olive oil
• 1/2 teaspoon freshly ground pepper

Preparation

1.)  Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
2.)  Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat.

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