Cajun

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.  There is no magic way to lose weight: http://www.chicagotribune.com/lifestyles/health/sc-weight-loss-tips-health-0503-20170502-story.html but Fasting along with some other life changes will work.

A ‘Cajun‘ is someone from Louisianna who is descended from the ‘Acadiens‘ of Canada who were deported by the English in the 1700s.  At the end of the so-called French and Indian War, victorious England claimed Canada as its own.  The Maritime areas had been settled by the French since the 1600s, but in 1763, it was decided to round them up and wipe them off the Canadian landscape. [ethnic cleansing] As told in Longfellow‘s romantic poem Evangeline, they were sent by river and by sea to Old France and to New France [Louisiana] where they took root in the bayous of the Gulf coast.  Their culture is rich with food, music, and tradition. The local patois is based on Acadian French, just as the word ‘cajun’ is:  in the same way ‘Indian’ became ‘Injun’, ‘Acadian’ became ‘Cajun.’  The cajuns may have to move again, as their coastal islands become drowned by the waters of the Gulf.   But in the meantime, ‘Laissez les bons temps rouler!’ [Let the good times roll!]

Cajun Bake:  269 calories  5.5 g fat  4.4 g fiber  14 g protein  42 g carbs [37 g Complex] 239 mg Calcium  PB GF   Green peppers, onions, and celery are three key ingredients in Cajun cooking, so naturally they find their way into this breakfast. Cajun Bake w: pear

1 tw0-oz egg                                                                                                                                                                2 Tbsp green pepper [3/4 oz], chopped                                                                                                            2 Tbsp celery, chopped                                                                                                                                         2 Tbsp onion, chopped                                                                                                                                                  2 pinches Cajun Seasoning                                                                                                                              dash of Tabasco sauce                                                                                                                                             1 Tbsp reduced-fat cottage cheese, drained                                                                                                    2 oz pear blackish coffee or blackish tea or lemon juice & hot water                                                                5-6 oz fruit smoothie or natural apple cider

Drain the cottage cheese overnight to remove excess liquid. Chop the pepper, celery, and onion and cook them in a little water until they are softened. This can be done in the microwave or on the cooktop. The celery will still be less tender than the other vegetables, but I liked the texture it gives.  Drain the vegetables and put them in an oven-proof dish that has been spritzed with non-stick spray. Whisk the egg with the cottage cheese and Cajun Seasoning, and pour into the ramekin. Bake at 350 ° F. 12-15 minutes. Prepare beverages of your choice and plate the melon. Pass the Tabasco if you like extra heat.

Jambalaya:   275 calories  5 g fat  4 g fiber   14.8 g protein  39 g carbs  81 mg Calcium  PB GF What else would you eat for Mardi Gras? Or any other time you want delicious Cajun comfort food: jambalaya, of course. HINT: This recipe makes enough for 4 servings.Jambalaya w: broc

2/3 cup onion, chopped                                                                                                                                                     2 cloves garlic, chopped                                                                                                                                                                            2 tsp cajun seasoning                                                                                                                                            ½ cup green pepper, chopped                                                                                                                          1/3 cup celery, chopped                                                                                                                                                 2 oz andouille sausage [or sweet Italian], sliced                                                                                             3 oz chicken breast, cubed                                                                                                                                     2 oz [½ cup] ham, cubed                                                                                                                                        12 oz crushed tomatoes                                                                                                                                       1/3 tsp crushed red pepper   +  1/3 tsp black pepper  +   2/3 tsp salt    + ¾ tsp file powder                                                             ½ tsp Tabasco sauce   +  1.5 tsp Worcestershire sauce                                                                                      ¾ cup brown rice                                                                                                                                                 1.5 cups chicken broth                                                                                                                                     per serving: 2 oz broccoli

Cook the onion in a little water and a dash of olive oil until translucent. Add the garlic and cajun seasoning and cook until fragrant. Stir in the green pepper and celery and then add the meats. Pour in the tomatoes, seasonings and sauces, the rice, and broth. Cover and simmer for 25-40 minutes, stirring every once in a while to prevent sticking. The mixture will not be soupy, as the rice will have absorbed the liquids. Cook uncovered if too much liquid remains. Divide the jambalaya into 4 portions. TIP: Freeze what you don’t use today.  Serve 1/4 of the mixture per person along with the broccoli.

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