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Ингредиенты
- 1/4 c. all purpose flour
- 1 Tbsp. vegetable oil
- 1 c. minced onion
- 1 c. minced green bell pepper
- 3 x garlic cloves minced
- 1 tsp dry thyme
- 1 x bay leaf
- 10 ounce low-fat Italian turkey sausages - (abt 3) casings removed
- 1 can diced tomatoes in juice - (28 ounce)
- 1 c. canned low-salt chicken broth or possibly
- Â Â vegetable broth
- 2 tsp Creole or possibly Cajun seasoning
- 8 x uncooked large shrimp peeled, deveined
- 2 x catfish fillets - (6 ounce ea) each cut 4 pcs
- Â Â Salt to taste
- Â Â Freshly-grnd black pepper to taste
Инструкции
- Sprinkle flour over bottom of heavy large pot. Stir flour constantly over medium-low heat till flour turns golden (don't allow to burn), about 15 min. Pour browned flour into bowl.
- Heat oil in same pot over medium heat. Add in onion and bell pepper and saute/fry till tender, about 7 min. Add in garlic, thyme and bay leaf; stir 1 minute. Add in sausages and saute/fry till brown, breaking up with back of spoon, about 5 min, then add in browned flour. Add in tomatoes with juices, broth and Creole seasoning. Bring to boil. Reduce heat, cover and simmer 20 min to blend flavors, stirring frequently.
- Add in shrimp and catfish to pot and simmer just till seafood is opaque in center, about 5 min. Throw away bay leaf. Season with salt and pepper and serve.
- This recipe yields 4 servings.
- Comments: Here is a terrific lower-fat version of the classic New Orleans dish.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 339g | |
| Recipe makes 4 servings | |
| Calories 294 | |
| Calories from Fat 159 | 54% |
| Total Fat 17.7g | 22% |
| Saturated Fat 3.34g | 13% |
| Trans Fat 0.09g | |
| Cholesterol 138mg | 46% |
| Sodium 763mg | 32% |
| Potassium 480mg | 14% |
| Total Carbs 16.9g | 5% |
| Dietary Fiber 2.2g | 7% |
| Sugars 4.01g | 3% |
| Protein 18.13g | 29% |
