Quick sausage-shrimp skillet celebrates the flavors of New Orleans

I won't pretend that this quick dish is authentic New Orleans fare -- far from it -- but I was inspired by this month's Mardi Gras celebrations.

As a bonus, this skillet supper is far lower in fat than tradional Cajun food. Spoon this slightly spicy mixture of lean protein and vegetables over brown rice and enjoy any time of year, not just on Fat Tuesday.

The key ingredient is andouille sausage, which is packed with spicy flavor. I used a chicken version from Whole Food's butcher case. You could substitute pork sausage, which is far easier to find, but you'll need to drain the fat after browning the sausage and vegetables. You also can buy links of smoked chicken or turkey andouille, which need only to be warmed. I like to cut them into 1/2-inch rounds and  brown them along with the vegetables.

And speaking of vegetables ... here in the Midwest in midwinter, good fresh okra is impossible to find. I substituted frozen. I've found that the quality of frozen vegetables varies greatly among brands, and sad to say, the less expensive brands are usually watery and lacking in flavor. I've also found that organic frozen vegetables are usually the best bets.


SHRIMP AND ANDOUILLE SKILLET SUPPER
Yield: 4 servings

1/2 tablespoon olive oil or vegetable oil
2/3 pound fresh andouille sausage, preferably made from chicken (see note)
1 medium onion, coarsely chopped
1 rib celery, coarsely chopped
1/2 large red bell pepper, coarsely chopped
1 cup chicken stock
1 (14-ounce) can diced tomatoes, drained
1 cup fresh or frozen sliced okra
1 cup fresh or frozen trimmed green beans
1/2 pound shrimp, thawed if frozen, shelled and deveined
Hot cooked rice
Hot sauce

Heat oil in a 12-inch nonstick skillet over medium-high heat. Crumble andouille into the skillet; cook, crumbling it further with a spoon. When the sausage starts to brown, add onion, celery and red pepper. Cook, stirring frequently, until vegetables soften and begin to brown.

Stir in stock, drained tomatoes, okra and green beans. Reduce heat until liquid simmers briskly; cover and cook for 3 minutes. Stir in shrimp; cover and cook until shrimp is pink and okra and beans are tender, about 5 minutes.

Serve over hot cooked rice, passing hot sauce at the table.

Note: If you can't find fresh chicken andouille, use pork andouille and drain well. Alternately, use smoked andouille links cut into wedges or rounds.

Wrap up dinner with cheesy chicken enchiladas

If you have leftover cooked chicken or turkey on hand, this is the recipe for you. If you don't, keep it in mind next time you pick up a rotisserie chicken -- especially if you buy one of the giant ones sold at the warehouse stores. Now that our kids are out of the house, those chickens are too big for one meal but too good a value for me to pass up. I chop or shred the leftover meat and freeze it to use in recipes like this one.

Despite the enchilada sauce and the Southwestern seasoning, these enchiladas are mildly spiced. If you'd like more heat, use more seasoning or add chopped chiles to the filling. Sliced black olives make a nice addition to the filling too.

Using light cream cheese in the filling helps keeps the fat and calorie count down. You can use reduced-fat shredded cheese too, but it won't melt as well as the regular variety. Subbing reduced-fat for regular shredded cheese would save about 8 calories and three-fourths gram of fat per enchilada.


CHEESY CHICKEN ENCHILADAS
Yield: 5 or 6 servings (see note)

1 (12-ounce) bottle enchilada sauce (for a gluten-free variation, see below)
1/2 tablespoon olive oil
1 medium onion, minced
3 cups chopped cooked chicken (or turkey)
1/2 cup cup chicken broth
1 cup (8 ounces) soft light cream cheese
1 teaspoon salt-free Southwest-style seasoning
10 to 12 6-inch corn tortillas
3/4 cup shredded Mexican-blend cheese or more to taste
Low-fat sour cream, for optional garnish
Sliced black olives, for optional garnish
Sliced avocado, for optional garnish

Preheat the oven to 350 degrees. Spread 1/4 cup enchilada sauce in the bottom of a 9-by-13-inch baking dish.

Heat oil in a large nonstick skillet over medium-high heat. When oil begins to shimmer, add onion; cook until it starts to brown. Stir in chicken or turkey. Add broth, reduce heat to low and let simmer until most of the broth has been absorbed. Add cream cheese, seasoning and 1/4 cup enchilada sauce; stir until well blended. Remove from heat.

Wrap three or four tortillas at a time in damp paper towels and microwave on high until softened, about 20 to 30 seconds. For each enchilada, spoon 1/3 cup filling in a strip down the center of a tortilla; roll the tortilla around the filling. Arrange enchiladas snugly in the baking dish.

Spread the rest of the sauce over the enchiladas. Sprinkle evenly with cheese.

Spray a piece of aluminum foil with nonstick cooking spray. Cover the baking dish, sprayed side down. Bake for 20 minutes, then remove the foil and bake until enchiladas are heated through and the cheese is bubbly, about 15 minutes longer.

Per enchilada (made with chicken breast): About 220 calories and 8 grams total fat.

Gluten-free variation: Substitute a thick, smooth salsa for the enchilada sauce.

Note: This recipe can be halved and baked in a 7-by-12-inch baking dish for about 25 minutes.

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Four-ingredient pork tenderloin is lean, luscious

If you're looking for an easy dinner that's low in fat and loaded with flavor, this recipe is for you. All you'll need is a pork tenderloin, a big onion, a little bit of oil and a jar of barbecue sauce.

Start by browning the pork on all sides, which develops flavor. You'll want what chefs call a "hard sear," with nice dark color. Add thinly sliced onion and sauté for a minute, then stir some barbecue sauce into the onions and pour the rest over the pork. To finish the dish, transfer the skillet to a hot oven. As the onions cook, they'll become tender and so sweet they are almost jammy.

I used a sauce made and sold in St. Louis, Millie's Sweet & Spicy. It's a bit smoky, too, making it a great way to add a lot of complexity to pork tenderloin, which can be bland. You can make this dish your own by using your favorite barbecue sauce.

Two tools make this recipe almost foolproof. The first is a electronic temperature probe, which beeps when the pork is ready. I use it almost every time I grill or roast meat. If you don't have a temperature probe, which connects to a base unit, you can use a meat thermometer or an instant-read thermometer instead. Be sure to keep a close eye on the internal temperature, though. Tenderloins vary in weight and diameter, so the cooking time is hard to predict. Many recipes say to cook pork to 145 degrees, but that's too rare for our liking. I pull it from the oven when the temperature reaches 155 degrees, and the pork turns out moist with a pink center.

The other essential tool is a heavy ovenproof skillet, preferable cast-iron. I used my 10-inch skillet, cutting the pork in half so the pieces fit fairly snugly, which kept the sauce from spreading out and burning.


OVEN-BARBECUED PORK TENDERLOIN
Yield: 4 servings

1 tablespoon canola oil or olive oil
1 pork tenderloin (about 1 pound)
1 jumbo onion or 2 medium onions, peeled and sliced thinly
2/3 cup barbecue sauce

Preheat the oven to 450 degrees. Heat oil in a 10-inch cast-iron skillet (or other ovenproof skillet) on the stove over medium-high heat. Meanwhile, cut tenderloin in half crosswise if necessary to fit into the skillet. When oil begins to shimmer, add pork. Brown well on all sides, turning as necessary.

Add onions to the skillet. Cook, stirring, until they start to soften, then stir in about 1/2 cup barbecue sauce. Spread onions evenly in pan, placing them around and under the pork. Spoon remaining barbecue sauce over the pork, spreading the sauce evenly.

Cook until the pork reaches 145 degrees for rare, 155 degrees for medium or 160 degrees for well done. Remove from oven; tent loosely with foil and let sit for 10 minutes.

Cut pork into medallions, top with onions and serve.

Note: Each serving contains about 260 calories and 10 grams of fat.

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