If you know the right tricks, cooking can be a great way to gain control of your calorie consumption. Here in New Orleans we can make just about anything taste great, and healthy foods are no exception. Check out this list of calorie conscious swaps:
For three ounces of Andouille sausage you get a whopping 11 grams of fat. However,
the same three ounces of crawfish contain less than a single gram of fat. Many recipes come in both seafood and meat versions like gumbo, which can be made with crawfish or with Andouille. Skip the sausage and opt for the leaner shellfish!
Everyone loves a good condiment, but unfortunately not all condiments are made equal. Ketchup is high in sugar and mayonnaise is about 75% fat. Try Zatarain’s Creole Mustard (>1g fat per serving!) for a New Orleans recipe that’s been around since the late 1800’s.
“Slap YA Mama” seasoning can make just about any dish better, so why not use it to spice up an otherwise boring low fat/low calorie food? Use it as a rub on fish, a seasoning on cooked vegetables, or an extra kick in your broth-based soup. Seasonings are a wonderful alternative to high fat flavor-fillers like oil or butter.
Make a one-ingredient roux from flour and save yourself 2/3 of the calories of regular oil-based roux! Here is a recipe from Southern Cuisine Blog:
Ingredients: 2 cups all purpose flour
- Preheat oven to 350 degrees
- Spread flour evenly across the bottom of a 15-inch cast iron skillet
- Bake, stirring occasionally for approximately 1 hour
- Make sure to stir well around the edges of the skillet so the flour does not scorch.
- Cook Flour until the light or dark color is achieved depending on the purpose of the roux. The roux will become darker when liquid is added
- When the desired color is reached, cool on a large cookie sheet, stirring occasionally
- Store in a sealed jar for future use. 1 cup of oil-less roux will thicken 11/2 quarts of stock to a perfect gumbo consistency