7. Spread the marinara sauce evenly over the crust. Top the pizza with the mozzarella, mushroom, pepperoni, basil, and cheese. Place the baking sheet on the pizza stone and broil until the cheese is bubbly and beginning to brown, 5 to 6 minutes. Cut the pizza into 6 slices, and serve. Spread the marinara sauce evenly over the crust. Top the pizza with the mozzarella, mushroom, pepperoni, basil, and cheese. Place the baking sheet on the pizza stone and broil until the cheese is bubbly and beginning to brown, 5 to 6 minutes. Cut the pizza into 6 slices, and serve.
Per serving: If you"re feeling creative, you can add these toppings to the pizza: Fat Fat Calories Calories 1 ounce ( cup) chopped kalamata olives 1.3 g 1.3 g 15 15.
1 ounce (3 tablespoons) chopped anchovies 0.46 g 0.46 g 9.9 9.9.
2 ounces ( cup) reduced-fat provolone cheese 1.7 g 1.7 g 25 25.
3 ounces ( cup) diced ham 1.25 g 1.25 g 25 25.
3 ounces ( cup) crumbled cooked turkey sausage 1.15 g 1.15 g 22 22.
Healthy TipsAlcohol is the epitome of empty calories. Although even in moderation it may taste good and temporarily lighten your mood, it can weigh your body down. Low-calorie powdered iced tea mixes stirred into chilled sparkling water make a fun but zero-calorie, alcohol-free sparkling beverage.
INDIVIDUAL EXTRA-CRISPY THIN-CRUST PIZZAS.
If you love thin-crust pizza (I am one of you), after you taste this version, you will never buy premade crusts again. Once baked, these crusts hold well at room temperature for several days if lightly covered with a tea towel-and hold very well in the refrigerator, covered with plastic wrap, for up to a week. Make a batch on Sat.u.r.day for later in the week. Please note: This is a very generous portion-you might be full after eating just half of one personal-size pie. Serves 6 Serves 6
teaspoon mola.s.ses cup warm water (110F) 1 teaspoons active dry yeast teaspoon salt 1 cups whole-wheat flour, plus extra for rolling and kneading Nonstick olive oil spray 1 tablespoon cornmeal cup Rocco"s How Low Can You Go Low-Fat Marinara Sauce Rocco"s How Low Can You Go Low-Fat Marinara Sauce or store-bought low-fat marinara sauce or store-bought low-fat marinara sauce cup torn fresh basil leaves 1 cups shredded reduced-fat mozzarella cheese, such as Weight Watchers 2 tablespoons grated Parmigiano-Reggiano cheese 1. In a large bowl, dissolve the mola.s.ses in the warm water. Sprinkle the yeast over the liquid and let stand until foamy, about 10 minutes. In a large bowl, dissolve the mola.s.ses in the warm water. Sprinkle the yeast over the liquid and let stand until foamy, about 10 minutes.
2. Stir the salt into the yeast mixture. Then stir in the flour until the dough starts to come together. Turn the dough out onto a work surface that has been sprinkled lightly with flour. Knead the dough until it becomes smooth and elastic, about 5 minutes. Place the dough in a large bowl that has been sprayed with the olive oil spray; cover it loosely with a clean kitchen towel. Let the dough sit in a warm place until it has doubled in size, about 1 hour. Stir the salt into the yeast mixture. Then stir in the flour until the dough starts to come together. Turn the dough out onto a work surface that has been sprinkled lightly with flour. Knead the dough until it becomes smooth and elastic, about 5 minutes. Place the dough in a large bowl that has been sprayed with the olive oil spray; cover it loosely with a clean kitchen towel. Let the dough sit in a warm place until it has doubled in size, about 1 hour.
3. Turn dough out onto a lightly floured surface, and divide it into 6 equal pieces. Form each piece into a tight ball by rolling it in the palm of your hand until the edges have rounded. Spray a baking sheet with olive oil spray. Arrange the dough b.a.l.l.s a few inches apart on the prepared baking sheet. Cover them with plastic wrap and let rise until doubled, about 45 minutes. Turn dough out onto a lightly floured surface, and divide it into 6 equal pieces. Form each piece into a tight ball by rolling it in the palm of your hand until the edges have rounded. Spray a baking sheet with olive oil spray. Arrange the dough b.a.l.l.s a few inches apart on the prepared baking sheet. Cover them with plastic wrap and let rise until doubled, about 45 minutes.
4. Preheat the oven to 500F or its highest setting. Place a pizza stone in the oven and heat it for 20 minutes, until it is very hot. Preheat the oven to 500F or its highest setting. Place a pizza stone in the oven and heat it for 20 minutes, until it is very hot.
5. Dust a wooden pizza peel with the cornmeal. On a lightly floured surface roll a ball of dough with a rolling pin until it will not stretch any further. Drape it over both of your fists, and gently pull the edges outward while rotating the crust. When the crust has reached the desired size-about 8 to 10 inches in diameter-place it on the prepared peel. p.r.i.c.k the dough in about 8 places with a fork. Dust a wooden pizza peel with the cornmeal. On a lightly floured surface roll a ball of dough with a rolling pin until it will not stretch any further. Drape it over both of your fists, and gently pull the edges outward while rotating the crust. When the crust has reached the desired size-about 8 to 10 inches in diameter-place it on the prepared peel. p.r.i.c.k the dough in about 8 places with a fork.
6. Slide the dough onto the hot pizza stone in the oven, and bake it for 2 to 3 minutes. Then flip it over and bake until it is very crisp, about 2 minutes. Set the crust aside. Repeat with the remaining dough. Slide the dough onto the hot pizza stone in the oven, and bake it for 2 to 3 minutes. Then flip it over and bake until it is very crisp, about 2 minutes. Set the crust aside. Repeat with the remaining dough.
7. Turn the broiler to high. Turn the broiler to high.
8. Spread about 2 tablespoons of the marinara sauce on each crust, leaving a -inch border. Top with the basil. Mix the cheeses together in a bowl, and sprinkle the mixture over the pizzas. One at a time, slide the pizzas back onto the pizza stone. Broil until the cheese is golden brown and bubbling and the crust is brown and crispy, 4 to 5 minutes. Spread about 2 tablespoons of the marinara sauce on each crust, leaving a -inch border. Top with the basil. Mix the cheeses together in a bowl, and sprinkle the mixture over the pizzas. One at a time, slide the pizzas back onto the pizza stone. Broil until the cheese is golden brown and bubbling and the crust is brown and crispy, 4 to 5 minutes.
9. Cut the pizzas into wedges, if desired, and serve. Cut the pizzas into wedges, if desired, and serve.
Per serving: If you"re feeling creative, you can add any of these toppings to each pizza: Fat Fat Calories Calories cup Cento Sauteed Sweet Peppers 3 g 3 g 50 50.
1 ounce (2 tablespoons) part-skim ricotta 2.2 g 2.2 g 39 39.
1 meatball (see Recipe) 4.5 g 4.5 g 85 85.
portobello mushroom, sliced (1 cup) 0.1 g 0.1 g 11 11.
Salmon with Mustard Crust and Sauteed Spinach Red Snapper Francaise with b.u.t.ter and Lemon Sauce Fillet of Sole Meuniere Seared Tuna with Green Beans, Lemon, and Wasabi Grilled Tuna with Seaweed Salad Bouillabaisse Jambalaya Bacon-Wrapped Shrimp and Grits Shrimp Pad Thai Shrimp and Chorizo Paella Shrimp Scampi with Broccoli Jumbo Un-Fried Shrimp Shrimp and Asparagus Stir-Fry
SALMON WITH MUSTARD CRUST AND SAUTeED SPINACH.
Almost all of the fat in this dish comes from the salmon. Fish fat is a "good" fat, rich in omega-3 fatty acids, which have been shown to reduce cholesterol and the risk of heart disease. While this specific dish may not be an American cla.s.sic yet, salmon sure is, and it"s a wonderful ingredient to include as a staple in your diet. Its rich flavor, ease of use, and availability make it a perfect three-times-a-week feature. Dijon mustard, citrus, and spinach are some of my favorite flavors for salmon. You can cook this in minutes under a broiler or on a grill. Serves 4 Serves 4
Nonstick cooking spray 1 small red onion, sliced very thin cup Dijon mustard 1 small navel orange, peeled and cut into segments Salt and freshly ground black pepper 4 salmon fillets (4 ounces each) 2 garlic cloves, sliced very thin 2 tablespoons real bacon bits, such as Hormel Real Bacon Bits 12 ounces baby spinach 1. Preheat the broiler on low. Line a baking sheet with foil; spray it with cooking spray and set it aside. Preheat the broiler on low. Line a baking sheet with foil; spray it with cooking spray and set it aside.
2. In a small bowl, mix the onion with the mustard. Add the orange segments and toss to combine thoroughly. Season the mixture generously with salt and pepper. In a small bowl, mix the onion with the mustard. Add the orange segments and toss to combine thoroughly. Season the mixture generously with salt and pepper.
3. Lay the salmon on the prepared baking sheet; season it with salt and pepper. Divide the onion mixture among the 4 fillets, spreading it out to cover the surface of the fish completely. Lay the salmon on the prepared baking sheet; season it with salt and pepper. Divide the onion mixture among the 4 fillets, spreading it out to cover the surface of the fish completely.
4. Broil the salmon until the onion mixture is almost charred and the salmon is just cooked through, about 8 minutes. Broil the salmon until the onion mixture is almost charred and the salmon is just cooked through, about 8 minutes.
5. Meanwhile, heat a large nonstick saute pan over medium-high heat. When the pan is hot, spray it with cooking spray. Add the garlic and cook, stirring, until it is very fragrant and just beginning to brown, about 1 minute. Then add the bacon bits and spinach, and season lightly with salt and pepper. Cover the pan and cook, stirring occasionally, until the spinach wilts, about 3 minutes. Meanwhile, heat a large nonstick saute pan over medium-high heat. When the pan is hot, spray it with cooking spray. Add the garlic and cook, stirring, until it is very fragrant and just beginning to brown, about 1 minute. Then add the bacon bits and spinach, and season lightly with salt and pepper. Cover the pan and cook, stirring occasionally, until the spinach wilts, about 3 minutes.
6. When the spinach is cooked, remove it from the pan, draining off as much liquid as possible, and arrange it on a serving platter. Place the salmon fillets on top of the spinach, and serve. When the spinach is cooked, remove it from the pan, draining off as much liquid as possible, and arrange it on a serving platter. Place the salmon fillets on top of the spinach, and serve.
RED SNAPPER FRANcAISE WITH b.u.t.tER AND LEMON SAUCE.
What makes Francaise Francaise ("in the French style") different from other sauteed dishes is the eggs. Anything cooked ("in the French style") different from other sauteed dishes is the eggs. Anything cooked a la Francaise a la Francaise is dredged in flour first, then dipped in beaten eggs before you saute it. Most similarly prepared dishes are dredged in flour only. The eggs add a lot of flavor and texture-but also fat. I tried using a low-fat egg subst.i.tute, and it worked like a charm. Matter of fact, enough calories were shaved off that I was able to put some b.u.t.ter back in and still keep it under 240 calories per serving. Now that"s what I"m talking about! is dredged in flour first, then dipped in beaten eggs before you saute it. Most similarly prepared dishes are dredged in flour only. The eggs add a lot of flavor and texture-but also fat. I tried using a low-fat egg subst.i.tute, and it worked like a charm. Matter of fact, enough calories were shaved off that I was able to put some b.u.t.ter back in and still keep it under 240 calories per serving. Now that"s what I"m talking about! Serves 4 Serves 4
4 skinless red snapper fillets (4 ounces each) Salt and freshly ground black pepper cup plus 2 tablespoons whole-wheat flour 1 cup egg subst.i.tute Nonstick cooking spray 2 tablespoons unsalted b.u.t.ter cup fresh lemon juice cup low-fat, low-sodium chicken broth cup chopped fresh flat-leaf parsley 1. Season the fish with salt and pepper. Put the cup flour in a shallow dish. Put the egg subst.i.tute in another shallow dish. Dredge the fillets in the flour, shaking off any excess. Then coat the fillets in the egg subst.i.tute and let them sit in the subst.i.tute until ready to add to the pan. Season the fish with salt and pepper. Put the cup flour in a shallow dish. Put the egg subst.i.tute in another shallow dish. Dredge the fillets in the flour, shaking off any excess. Then coat the fillets in the egg subst.i.tute and let them sit in the subst.i.tute until ready to add to the pan.
2. Heat 2 large nonstick saute pans over medium heat. When the pans are hot, spray them with cooking spray and add 2 fillets to each pan. Cook until the fillets are golden brown and just cooked through, about 2 minutes per side. Transfer the fish to a serving platter, and tent it with foil to keep them warm. Heat 2 large nonstick saute pans over medium heat. When the pans are hot, spray them with cooking spray and add 2 fillets to each pan. Cook until the fillets are golden brown and just cooked through, about 2 minutes per side. Transfer the fish to a serving platter, and tent it with foil to keep them warm.
3. In one of the saute pans, melt the b.u.t.ter over high heat. Whisk the remaining 2 tablespoons flour into the b.u.t.ter. Add the lemon juice and chicken broth, and bring the sauce to a boil. Reduce the heat to low and simmer, whisking constantly, until the sauce thickens, about 2 minutes. In one of the saute pans, melt the b.u.t.ter over high heat. Whisk the remaining 2 tablespoons flour into the b.u.t.ter. Add the lemon juice and chicken broth, and bring the sauce to a boil. Reduce the heat to low and simmer, whisking constantly, until the sauce thickens, about 2 minutes.
4. Stir in the parsley, and season the sauce with salt and pepper to taste, if desired. Spoon the sauce over the fish, and serve. Stir in the parsley, and season the sauce with salt and pepper to taste, if desired. Spoon the sauce over the fish, and serve.
FILLET OF SOLE MEUNIeRE.
Meuniere is fancy French for a brown b.u.t.ter sauce. So why would I take on a dish whose deliciousness is dependent on b.u.t.ter-the enemy of healthy people? Well, because first of all, it"s not-the enemy that is. The key to good taste and good health is moderation, which, as we know, is the key to many good things. Second, because I love a challenge-and because I know you"ll love the result. is fancy French for a brown b.u.t.ter sauce. So why would I take on a dish whose deliciousness is dependent on b.u.t.ter-the enemy of healthy people? Well, because first of all, it"s not-the enemy that is. The key to good taste and good health is moderation, which, as we know, is the key to many good things. Second, because I love a challenge-and because I know you"ll love the result. Serves 4 Serves 4
cup whole-wheat flour 4 sole fillets (4 ounces each) Salt and freshly ground black pepper Nonstick cooking spray 12 ounces baby spinach 3 tablespoons b.u.t.ter 1 tablespoons cornstarch cup fresh lemon juice 1 cup low-fat, low-sodium chicken broth cup chopped fresh flat-leaf parsley 1. Put the flour in a shallow dish. Season the fish with salt to taste. Dredge the fillets lightly in the flour, shaking off any excess. Put the flour in a shallow dish. Season the fish with salt to taste. Dredge the fillets lightly in the flour, shaking off any excess.
2. Heat 2 large nonstick saute pans over medium heat. When the pans are hot, spray them generously with cooking spray, and add 2 fillets to each pan. Cook until the fish is golden brown and just cooked through, about 2 minutes per side. Transfer the fish to a serving platter; tent it with foil to keep the fish warm. Heat 2 large nonstick saute pans over medium heat. When the pans are hot, spray them generously with cooking spray, and add 2 fillets to each pan. Cook until the fish is golden brown and just cooked through, about 2 minutes per side. Transfer the fish to a serving platter; tent it with foil to keep the fish warm.
3. Raise the heat under the saute pans to high. Add the spinach to one saute pan, and wipe the other one out with a paper towel. Season the spinach with salt, and cook, stirring often, until the spinach has wilted, about 3 minutes. Spoon the spinach next to the sole on the platter. Raise the heat under the saute pans to high. Add the spinach to one saute pan, and wipe the other one out with a paper towel. Season the spinach with salt, and cook, stirring often, until the spinach has wilted, about 3 minutes. Spoon the spinach next to the sole on the platter.
4. While the spinach is cooking, when the other pan is very hot, add the b.u.t.ter to it. Cook the b.u.t.ter, swirling the pan occasionally, until it is has browned and smells nutty, about 3 minutes. While the spinach is cooking, when the other pan is very hot, add the b.u.t.ter to it. Cook the b.u.t.ter, swirling the pan occasionally, until it is has browned and smells nutty, about 3 minutes.
5. While the b.u.t.ter is browning, place the cornstarch in a small bowl, and whisk in the lemon juice and chicken broth. When the b.u.t.ter is ready, whisk the chicken broth mixture into the pan. Simmer the sauce, stirring constantly, until it has thickened, about 2 minutes. While the b.u.t.ter is browning, place the cornstarch in a small bowl, and whisk in the lemon juice and chicken broth. When the b.u.t.ter is ready, whisk the chicken broth mixture into the pan. Simmer the sauce, stirring constantly, until it has thickened, about 2 minutes.
6. Season the sauce with salt and pepper to taste; stir in the parsley. Pour the sauce over the fish, and serve. Season the sauce with salt and pepper to taste; stir in the parsley. Pour the sauce over the fish, and serve.
SEARED TUNA WITH GREEN BEANS, LEMON, AND WASABI.
This dish isn"t a makeover, per se. But there are so many beloved-and believe it or not, unhealthy-seared tuna dishes out there in the restaurant world that I thought I should offer at least one healthy version. The tuna is never the problem. Tuna is rich in nutrients, low in fat, delicious, and just a good bet all around. It"s the stuff that"s put on top that"s the problem-anything from seared foie gras to deep-fried tempura crispies. Sure, it tastes great, but those additions turn a healthful dish into an artery-clogging one. Serves 4 Serves 4
4 sushi-grade tuna steaks (3 ounces each) Salt and freshly ground black pepper Nonstick cooking spray 12 ounces haricots verts or slim green beans, trimmed Juice and grated zest of 1 lemon 1 garlic clove, minced 2 tablespoons wasabi paste 4 scallions (white and green parts), sliced thin on the diagonal 3 tablespoons black sesame seeds 1. Bring a large pot of salted water to a boil. Preheat a grill or grill pan over high heat. Bring a large pot of salted water to a boil. Preheat a grill or grill pan over high heat.
2. Season the tuna steaks with salt and pepper to taste, and spray them lightly with cooking spray. When the grill is hot, add the tuna and cook for 1 minutes per side for medium-rare. Transfer the tuna to a platter and allow it to rest, uncovered, for 5 minutes. Season the tuna steaks with salt and pepper to taste, and spray them lightly with cooking spray. When the grill is hot, add the tuna and cook for 1 minutes per side for medium-rare. Transfer the tuna to a platter and allow it to rest, uncovered, for 5 minutes.
3. Meanwhile, cook the haricots verts in the boiling water until they are just tender, about 3 minutes; drain. Meanwhile, cook the haricots verts in the boiling water until they are just tender, about 3 minutes; drain.
4. In a medium bowl, whisk together the lemon juice and zest, garlic, and wasabi paste. Add the haricots verts, scallions, and sesame seeds. Toss to coat, adding salt and pepper to taste. In a medium bowl, whisk together the lemon juice and zest, garlic, and wasabi paste. Add the haricots verts, scallions, and sesame seeds. Toss to coat, adding salt and pepper to taste.
5. Thinly slice the tuna. Fan each portion onto each of 4 plates. Pile a mound of dressed haricots verts on top of the tuna, and serve. Thinly slice the tuna. Fan each portion onto each of 4 plates. Pile a mound of dressed haricots verts on top of the tuna, and serve.
GRILLED TUNA WITH SEAWEED SALAD.
Even a dish as simple as grilled tuna can get out of hand if the sauces and sides are calorically wacky. In this recipe, most of the minimal fat comes from the tuna-and the rest is from toasted sesame oil, which provides a lot of flavor. The ingredient that I really love here is the furikake furikake, a j.a.panese rice seasoning made with bonito flakes, nori flakes, and other seasonings like sesame seeds, dried anchovies, or bits of egg-the sky is the limit. It can be found, along with prepared seaweed salad, at most Asian markets. Serves 4 Serves 4
2 teaspoons chili garlic sauce 4 sushi-grade tuna steaks (4 ounces each) Salt and freshly ground black pepper 1 cups seaweed salad 1 cups sliced grape tomatoes 4 scallions (white and green parts), sliced thin on the diagonal 4 tablespoons furikake furikake mix mix 1 tablespoon toasted sesame oil 1 tablespoon water 1. Heat a grill or grill pan over high heat. Heat a grill or grill pan over high heat.
2. Rub the chili garlic paste into the tuna, and season the tuna with salt and pepper to taste. Grill the tuna for 2 minutes per side for rare. Transfer it to a plate, and allow it to rest for a few minutes. Rub the chili garlic paste into the tuna, and season the tuna with salt and pepper to taste. Grill the tuna for 2 minutes per side for rare. Transfer it to a plate, and allow it to rest for a few minutes.
3. Meanwhile, in a medium bowl, toss together the seaweed salad, tomatoes, scallions, 3 tablespoons of the Meanwhile, in a medium bowl, toss together the seaweed salad, tomatoes, scallions, 3 tablespoons of the furikake furikake, sesame oil, and water. Divide the salad among 4 dinner plates or shallow bowls.
4. Thinly slice the tuna, and arrange the slices on top of the seaweed salad. Sprinkle the remaining Thinly slice the tuna, and arrange the slices on top of the seaweed salad. Sprinkle the remaining furikake furikake over the tuna, and serve. over the tuna, and serve.
BOUILLABAISSE.
Bouillabaisse is a rich, traditional seafood stew from the south of France. It always contains garlic, saffron, and, of course, seafood. It"s almost always served with a garlic-and-mayonnaise concoction called rouille rouille spread on grilled bread. In order to save time, this version calls for prepared clam juice, mussels, and boneless fish fillets (in the traditional version, usually several types of small flavorful fish are sauteed in olive oil and simmered for some time). The clam juice and mussels are very flavorful. In order to save on fat and calories, there"s no added olive oil-and I omitted the spread on grilled bread. In order to save time, this version calls for prepared clam juice, mussels, and boneless fish fillets (in the traditional version, usually several types of small flavorful fish are sauteed in olive oil and simmered for some time). The clam juice and mussels are very flavorful. In order to save on fat and calories, there"s no added olive oil-and I omitted the rouille rouille and grilled bread altogether. This version is quite delicious as is and goes together quickly so it"s fine for a weeknight meal. and grilled bread altogether. This version is quite delicious as is and goes together quickly so it"s fine for a weeknight meal. Serves 4 Serves 4
1 fennel bulb, trimmed, cored, and sliced thin 4 garlic cloves, minced cup dry white wine 1 teaspoon saffron threads 1 cups bottled sea clam juice 2 cups Rocco"s How Low Can You Go Low-Fat Marinara Sauce Rocco"s How Low Can You Go Low-Fat Marinara Sauce or store-bought low-fat marinara sauce or store-bought low-fat marinara sauce 12 ounces firm white fish (such as wild striped ba.s.s or red snapper), cut into 1-inch chunks Salt and freshly ground black pepper 1 pound mussels, beards removed, sh.e.l.ls scrubbed and rinsed 1. In a large saute pan over high heat, bring the fennel, garlic, white wine, saffron, sea clam juice, and marinara sauce to a boil. Reduce the heat to low, cover, and simmer until the fennel is tender, about 7 minutes. In a large saute pan over high heat, bring the fennel, garlic, white wine, saffron, sea clam juice, and marinara sauce to a boil. Reduce the heat to low, cover, and simmer until the fennel is tender, about 7 minutes.
2. Season the fish with salt and pepper to taste. Add the fish and mussels to the pan. Raise the heat to high, cover, and simmer until the fish is just cooked through and the mussels have opened, about 8 minutes. Season the fish with salt and pepper to taste. Add the fish and mussels to the pan. Raise the heat to high, cover, and simmer until the fish is just cooked through and the mussels have opened, about 8 minutes.
3. Season with salt and pepper to taste, ladle into bowls, and serve. Season with salt and pepper to taste, ladle into bowls, and serve.
Healthy TipsGarlic is an awesome flavor enhancer, and virtually calorie-free. To save time, buy peeled garlic cloves and store them in water in the refrigerator to avoid oxidization.
JAMBALAYA.
This Cajun dish is so a.s.sociated with good times that Hank Williams named a song after it. The original isn"t so good for you, though. I made a few changes to the cla.s.sic to make it easier to prepare-and much healthier. White rice has been replaced with brown, and much less fat is used to cook the vegetables and meat. Feel free to improvise by adding chicken, fish, or vegetables. Serves 4 Serves 4
Nonstick cooking spray 1 medium yellow onion, cut into small dice 5 garlic cloves, chopped fine 1 medium green bell pepper, seeded and cut into small dice 1 cup low-fat, low-sodium chicken broth 1 tablespoon smoked paprika cup long-grain brown rice Salt 4 ounces andouille sausage, cut into -inch-thick slices One 14.5-ounce can diced fire-roasted tomatoes with their juices, such as Hunt"s 12 ounces large shrimp, peeled and deveined, sliced in half crosswise 1. Heat a Dutch oven over medium heat. When the pot is hot, spray it with cooking spray and add the onion, garlic, and bell pepper. Saute the vegetables, stirring occasionally, until they are almost tender, about 4 minutes. Then add the chicken broth, smoked paprika, and rice. Season to taste with salt. Cover and bring the mixture to a simmer. Reduce the heat to low, and cook for about 25 minutes. Heat a Dutch oven over medium heat. When the pot is hot, spray it with cooking spray and add the onion, garlic, and bell pepper. Saute the vegetables, stirring occasionally, until they are almost tender, about 4 minutes. Then add the chicken broth, smoked paprika, and rice. Season to taste with salt. Cover and bring the mixture to a simmer. Reduce the heat to low, and cook for about 25 minutes.
2. Stir in the sausage and tomatoes. Cover, and continue to simmer until the rice is tender, about 30 minutes. Stir in the sausage and tomatoes. Cover, and continue to simmer until the rice is tender, about 30 minutes.
3. Season the shrimp with salt, and stir it into the rice mixture. Cover, and continue to cook until the shrimp is cooked through and the liquid has been absorbed, about 10 minutes. Season the shrimp with salt, and stir it into the rice mixture. Cover, and continue to cook until the shrimp is cooked through and the liquid has been absorbed, about 10 minutes.