9
SPICY SAUSAGE AND SHRIMP
Makes 6 servings
1/2
pound (250 g) spicy cooked sausage (andouille or chorizo) cut in
1/4-inch (0.6 cm) rounds (chicken or turkey andouille or chorizo
will be lower in fat)
1
cup (250 ml) sliced celery, (about 2 stalks) cut on the bias in
1/4-inch (0.6 cm) pieces
1
green bell pepper, peeled, cored, thinly sliced
1
yellow bell pepper, peeled, cored, thinly sliced
1
orange or red bell pepper, peeled, cored, thinly sliced
3
cloves garlic, peeled, crushed, but left whole
3
tablespoons (45 ml) finely chopped shallots
1
cup (250 ml) vermouth or dry white wine
2
cans (14 ounce [420 g]) diced tomatoes
2
tablespoons (25 ml) tomato paste
2
cups (500 ml) chicken stock, fat free, low sodium
2
bay leaves
1
teaspoon (5 ml) marjoram (or oregano)
1/2
teaspoon (2 ml) kosher salt
1/4
teaspoon (1 ml) freshly ground black pepper
2-3
drops *Tabasco
®
sauce or more, to taste
1-1/2
pounds (750 g) large shrimp, peeled and deveined
1
tablespoon (15 ml) freshly chopped parsley
2
green onions, thinly sliced
Place sliced sausages in a cold Cuisinart
™
Electric Skillet; set the tempera-
ture to 300°F (149°C). When the sausage pieces are nicely browned, add
the celery, green pepper, yellow pepper, orange pepper and garlic. Cook,
stirring, for about 3-4 minutes, or until vegetables have softened. Add shal-
lots; stir for 30 seconds (do not let burn), then immediately pour in wine.
Add tomatoes, tomato paste, chicken stock, bay leaves, and marjoram.
Reduce heat to a simmer and cook for about 10 minutes, stirring occasion-
ally. Remove garlic pieces; taste for seasoning. Add salt, pepper and
Tabasco
®
if desired.
Add shrimp; stir to combine, cover, and cook until shrimp are firm and pink,
about 3 to 4 minutes. Garnish with parsley and green onions. Serve with
rice or crusty bread.
Nutritional information per serving:
Calories 315 (27% from fat) • carb. 15g • pro. 36g • fat 9g • sat. fat 3g
• chol. 254mg • sod. 830mg • calc. 107mg • fiber 3g
*Tabasco
®
is a registered trademark owned by the McIlhenny Co.
VEGETARIAN CHILI
Makes 12 serving
2
tablespoons (25 ml) vegetable oil
1-1/2
cups (375 ml) chopped onion
1-1/2
tablespoons (25 ml) chopped garlic
2
jalapeño peppers, seeded and finely chopped
2
tablespoons (25 ml) chili powder
1-1/2
teaspoons (7 ml) cumin
1
teaspoon (5 ml) coriander
1
teaspoon (5 ml) oregano
1
teaspoon (5 ml) kosher salt
2
red bell peppers, cored, seeded and cut in 1/2 inch
(1.25 cm) pieces
2
green bell peppers, cored, seeded and cut in 1/2 inch
(1.25 cm) pieces
2
cups (500 ml) diced zucchini (2 small)
2
cups (500 ml) cut corn (15 ounce [450 g] bag frozen, thawed)
2
cans (14 ounce [420 g]) diced tomatoes, juices drained
1
can (15 ounce [450 g]) black beans, drained
1
can (15 ounce [450 g]) white beans, drained
1
cup (250 ml) bulgur (cracked wheat)
3
cups (750 ml) vegetable stock
1
tablespoon (15 ml) red wine vinegar
Preheat the Cuisinart
™
Electric Skillet to 200°F (93°C); add vegetable oil and
stir to coat surface. Sauté onion, uncovered, 2 minutes. Cover and cook for
2 minutes. Add garlic and jalapeños, cover and cook 1 minute.
Add chili powder, cumin, coriander, oregano and salt; stir seasonings to
coat onion mixture thoroughly. Add red and green bell peppers, zucchini,
corn, tomatoes, black and white beans and bulgur. Stir to combine. Add
vegetable stock and vinegar; stir. Cover Skillet. Cook until bulgur is tender,
stirring occasionally, about 20 more minutes.
Nutritional information per serving:
Calories 225 (16% from fat) • carb. 42g • pro. 8g • fat 4g • sat. fat 1g
• chol. 0mg • sod. 118mg • calc. 73mg • fiber 10 g
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