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Old 02-13-2014, 06:30 PM   #1
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Down on the Bayou Cajun Soup

I don't think I can link to the Youtube video for Credence Clearwater Revival's "Born on the Bayou", but it's what I found myself playing as I was cooking this soup yesterday. This came out amazing so I thought I'd share it with you guys.

I was really just trying to use up a leftover chicken breast and a half bag of crawfish tails in my freezer. Then I noticed the German brats on the refrigerator shelf right by the chicken, well….. I immediately thought of a Cajun concoction. This is where that thought took me.

The final soup WAS DELICIOUS! With the cold weather lately, soup was just what I wanted. The beans can certainly be omitted for a lower net carb count. But considering how many vegetables this soup has, the carb count was actually lower than I thought it would be. And get a load of the nutritional stats! One bowl of this is worth every single carb!

INGREDIENTS:

¼ c. olive oil
1/3 c. oat fiber
2 oz. onion, diced
1 c. celery, diced
½ c. green bell pepper, diced
½ c. chopped parsley
¼ c. unsalted butter
8 oz. skinless chicken breast, cut into bite-sized pieces
4 oz. lean smoked sausage, sliced (I used a German Bratwurst)
1 c. frozen crawfish tail meat (or shrimp)
1 tsp. my Seafood Spice Blend or other Cajun blend
Dash each salt and pepper
1 T. rice vinegar
1½ c. seafood (or chicken) stock (I used homemade lobster stock)
½ tsp. Sriracha chile sauce
1½ c. no-salt diced canned tomatoes
1 c. canned canellini beans, drained (or navy beans)
Dash each salt and pepper

DIRECTIONS: Heat olive oil over high heat in a large non-stick pan. Add the oat fiber. Whisking constantly, allow the two to blend and brown to a golden maple syrup color (this is making a sort of roux). Add the diced vegetables to cool the roux. Add the butter now and saute until the vegetables are softening. Add the parsley and chicken and saute, stirring, until the chicken is no longer pink. Lower heat a bit and add all remaining ingredients but the beans. Simmer for 15-20 minutes on low. Add the beans, stir and serve at once with your favorite low-carb bread or crackers.

NUTRITIONAL INFO: Makes 6 servings, each contains:

328.7 calories
21.6 g fat
15.5 g carbs, 7.95 g fiber, 7.55 g NET CARBS
23.3 g protein
550 mg sodium
463 mg potassium
17% RDA Vitamin A, 22% B6, 44% B12, 32% C, 15% E, 27% copper, 31% iron, 10% magnesium, 13% manganese, 47% niacin, 28% phosphorous, 12% riboflavin, 36% selenium, 7% thiamin, 12% zinc
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My recipe website: http://buttoni.wordpress.com/
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Old 02-15-2014, 06:31 AM   #2
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Peggy, this is simply gorgeous hon!!! You know if you use red kidney beans, the carbs would be about the same and it would feel like red beans and rice! Even add some cauli rice to it. May have to try that next week!!! xoxo!
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Old 02-17-2014, 03:10 PM   #3
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Thanks! Oh, I'd much rather have used small kidney beans, but didn't have any on hand. Gee, I actually had some cauli on hand. Duh. Didn't think about a little scoop of that on top. Woulda been good!
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Old 02-18-2014, 09:14 AM   #4
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I think so! As soon as I'm through with "weigh-ins" at the doc's this week, I'm gonna try your recipe with the red kidneys and cauli rice. Can't wait!
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