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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"Don't tie your dog to a leash of sausages."
-French proverb

The refrigerator light goes on...

There are sausages on the market now that are lower in fat and salt that taste great. Look for ones that have about 2.5 grams of fat and no more than about 250 mg sodium per ounce. Sometimes locally made is a great choice. Comparing packages is the key, and in one case the local brand also had less fat and salt, coming very close to the "healthy" versions. If you choose a sausage with a higher amount of sodium (500 mg per 2 ounce serving, for example), simply leave out the added salt in this recipe.

Peppers

The most common pepper in markets today is the Sweet Pepper or Bell Pepper. There are a number of varieties and all are in the Capsicum family, making them a cousin to chili peppers, such as jalapenos and habaneros.

Red bell peppers are simply green peppers that have been allowed to ripen on the vine longer and are, consequently, sweeter. There are also yellow, orange and purple varieties, each with subtly different flavors.

Look for peppers that are not soft and have no dark spots or obvious bruising. One sign of a pepper that is not fresh is when there are small pits in the skin.

Green bell peppers have twice the amount of vitamin C as oranges and red or yellow bell peppers have 4 times as much.

4 ounces peppers = 30 calories, 0g fat, 0g sat fat, 0g mono fat, 1g protein, 7g carbohydrates, 3mg sodium, 0mg cholesterol


 

Paella



Servings = 4 | Serving size =1 1/2 cups

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4.

This keeps well for about 48 hours in the fridge.

60 threads saffron
1/4 cup boiling water
2 tsp olive oil
1/2 large white onion (diced)
2 cloves garlic (minced)
1 cup arborio or calasparra rice
1 1/2 cups low sodium chicken or vegetable broth
2 1/4 cups water
1/4 tsp salt
3 ounces low-fat, low sodium chicken or turkey sausage
1/2 red bell pepper (seeded and cut into 1/2 inch pieces)
4 ounces boneless skinless chicken breast (cubed)
6 ounces large shrimp (peeled and deveined)
12 littleneck clams
1 cup frozen peas

Place the saffron threads in a small cup and pour the 1/4 cup boiling water over them. Let stand to steep while cutting the vegetables and preparing the other ingredients.

Place the olive oil in a large non-stick skillet over medium heat. Add the garlic and cook slowly, for about 5 minutes, until the garlic begins to soften. Add the onions and cook for another 5 minutes.

Add the arborio rice and cook for about two minutes until the onions and rice are well blended.

Add the chicken stock, water and salt and the steeped saffron threads with its liquid. Stir and increase the heat to medium-high. After the mixture comes to a boil reduce the heat so that the rice is simmering. Stir the rice occasionally to keep it from sticking to the pan.

Cut the sausage into 1/4 inch discs.

After about 1/2 of the liquid has cooked away, add the sausage.

When the rice is almost done (it should feel slightly grainy when tasted) add the peppers and raw chicken cubes and stir. Add 1/4 cup water as needed.

As the rice is just losing its graininess add the shrimp, peas, and clams and stir.

Serve hot.

Nutrition Facts

Serving size = 1 1/2 cups

Servings = 4

.

Amount Per Serving

Calories 396 Calories from Fat 47
  % Daily Value
Total Fat 5g 8%
    Saturated Fat 1g 5%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 99mg 33%
Sodium 634mg 26%
Total Carbohydrates 55g 18%
    Dietary Fiber 4g 17%
    Sugars 5g  
Protein 30g  
Vitamin A 32% Vitamin C 73%
Calcium 7% Iron 60%
Vitamin K 11 mcg Potassium 625 mg
Magnesium 60 mg