MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is 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 safe for those who are sensitive to gluten. Check for modified food starch in the sausage.

 

"A jazz musician can improvise based on his knowledge of music. He understands how things go together. For a chef, once you have that basis, that’s when cuisine is truly exciting."
-Charlie Trotter, Chef

The refrigerator light goes on...

I am pretty careful about the sausage that I select. Look at the nutrition facts box and select sausages that come in between 80 and 100 calories in a 2 ounce serving. Secondly, look at the amount of sodium and choose those with sodium levels less than 400mg per 2-ounce serving.

This recipe used a pre-cooked Andouille sausage. The all-natural nitrate free version from Wellshire might not be available to you, however. Look for similar sausage or even a chorizo or other spicy choice.

Romaine Lettuce

This is my favorite lettuce. The long crisp leaves with crunchy spines make for perfect salads. The slightly bitter lettuce is also known as Cos lettuce probably because it originated on the Aegean island of Cos.

Look for larger heads as the outer leaves are usually tougher and can be bruised. I like to use these for sandwiches and save the delicate light yellow-green leaves at the heart for my best salads.

5 leaves romaine = 8 calories, 0g fat, 0g sat fat, 0g mono fat, <1g protein, 1g carbohydrates, 4mg sodium, 0mg cholesterol


 

Red Beans and Rice: Chopped Salad



Servings = 2 | Serving size =about 3 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers. Cooking time does not include chilling time.

1 cup water
1/4 cup brown rice
1 tsp olive oil
1 large red onion (diced)
1/2 tsp paprika
1/8 tsp salt
2 tsp no salt added Cajun or Creole seasoning
4 Tbsp non-fat Greek yogurt
fresh ground black pepper (to taste)
2 Tbsp reduced-fat sour cream
2 Tbsp 2% milk
1/2 tsp honey
2 ribs celery (diced)
1 medium green bell pepper (diced)
3 ounces Andouille sausage links (sliced into thin half-rounds)
1 15 ounce can no salt added kidney beans (drained and rinsed)
8 leaves Romaine lettuce (thinly sliced crosswise)

Red Beans and Rice Chopped Salad from Dr. Gourmet
Place the water in a saucepan over high heat. When boiling, add the brown rice, reduce to a simmer and partially cover. Cook for about 25 minutes until tender.

While the rice is cooking, place the olive oil in a medium sauté pan over medium high heat. When hot add the onion. Cook for about 15 minutes, stirring frequently. Adjust the heat so the onion caramelizes and doesn’t burn.

When the onions and rice are done, place them together in a small bowl and place the bowl in the refrigerator (or freezer if in a hurry). Stir them occasionally while cooling.

While the onions and rice are cooking, place the paprika, salt, Creole seasoning, yogurt, pepper, sour cream, milk and honey in a small bowl. Stir until blended. Place in the refrigerator to chill.

When the rice, onions and dressing are chilled, place them in a large bowl with the celery, pepper, sausage, beans and lettuce. Toss well and serve.

Nutrition Facts

Serving size = about 3 cups

Servings = 2

.

Amount Per Serving

Calories 521 Calories from Fat 162
  % Daily Value
Total Fat 17g 28%
    Saturated Fat 5g 23%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 38mg 14%
Sodium 494mg 19%
Total Carbohydrates 70g 22%
    Dietary Fiber 17g 60%
    Sugars 10g  
Protein 23g  
Vitamin A 164% Vitamin C 172%
Calcium 20% Iron 42%
Vitamin K 148 mcg Potassium 1459 mg
Magnesium 146 mg