Nita’s Healthy Recipes

Crawfish or Shrimp Etouffee 

1/4  c pecan oil
1/3 c flour

1 med onion
3 stalks celery
1 red bell pepper
2 green bell pepper
4 cloves of garlic

1  large or 2 medium tomatoes chopped or diced can tomatoes
2 tsp  worcestershire sauce
3-4 cups shrimp stock

2 stalks green onion chopped
4-5 tbl of parsley, chopped
1 tbl hot sauce of choice
2 tbl  plus 1 tbl creole seasoning of choice

Puree onions, celery, bell peppers and garlic in food processor. Put peeled crawfish or shrimp in bowl, marinate with hot sauce and 2 tbl creole seasoning.
Make the roux: On medium heat put pecan oil and flour in a cast iron pot. Stir constantly until it reaches a light medium brown.
Add the pureed holy trinity. Cook, caramelize, the trinity. Scape the bottom of the pot because it will stick to the bottom. Add 1 tbl creole seasoning Keep scraping. Cook down until the trinity glides along the bottom of the pot as whole.
 Add tomatoes and worcestershire sauce, stir until combined.
Add stock, stir, put top on and simmer 10-15 minutes.
Add parsley, green onions and crawfish or shrimp. Cook with top off 5 -10 minutes. Salt and season with creole seasoning to taste.
Serve over brown rice.


Light Tomato Basil Pasta

3 medium to large tomato
5  cloves garlic, if large cut in 1/2 or 1/4
2 tbl Olive oil
2 tbl basil chopped
2  tbl Italian seasoning
1 package cooked wheat pasta, salt water
Crushed red pepper

Cut tops off of tomatoes, stuff tomato sections with garlic.  Sprinkle top with olive oil. Put tomato on grill or in 350 degree oven.
Cook pasta according to directions. Put pasta in large bowl or back in pot.
Cook tomato until skin starts to split. Put tomatoes in bowl with pasta, upside down. Pull off skin, discard skin. Add Italian seasoning and basil. Cut up tomato and toss. If necessary add olive oil. Salt and crushed red pepper to taste.


Guiltless Bananas Foster

It’s 8 p.m., you’ve followed your diet all day, you even made it to the gym, yet that craving strikes again. We all know that feeling, the craving for the savory New Orleans classic, bananas foster. You’ve reluctantly sworn off all desserts to fulfill your summer diet, breaking up your always-loving relationship with bananas foster due to its high calorie intake. But now there’s a chance to rekindle your relationship– a low-fat, guilt-free bananas foster that won’t wreck all of your hard work!

I know it seems the idea of devouring this delectable dessert is too good to be true, but we promise this recipe will make you and your taste buds happy during swimsuit season! All you need is a banana, honey, cinnamon and a scoop of low-fat ice cream on the side for a wonderful dessert. It tastes so good that you’ll swear there’s butter and sugar in your creation!

Baked Bananas Foster (Gina’s Weight Watcher Recipes)

Servings: 1 – Calories: 143

  • 1 medium ripe banana, cut in half lengthwise
  • 2 tsp honey
  • cinnamon
  • low-fat ice cream

Preheat oven to 400 degrees. Peel and cut banana in half. Arrange banana in an oven safe dish or on tinfoil. Sprinkle with cinnamon and honey. Cover and bake for 10 to 15 minutes depending on how soft you like them. Let it cool and serve with ice cream.

Bon appetit!