Cook Smarts Meal Plan Menu | Week of 1/1/18
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Jambalaya is a beloved dish from Louisiana, reflecting the region's Creole and Cajun heritage. It combines influences from Spanish, French, and African cuisines, making it a symbol of cultural fusion. Traditionally served at gatherings and celebrations, jambalaya showcases the use of local ingredients like shrimp and sausage, making it a hearty and flavorful meal. Today, variations abound, with many opting for different proteins or vegetarian versions, but the essence remains the same: a comforting one-pot dish.
Ingredients
- ●shrimp
- ●smoked sausage
- ●rice
- ●onion
- ●green bell pepper
- ●celery
- ●garlic
- ●diced tomatoes
- ●chicken broth
- ●cajun seasoning
- ●bay leaves
- ●olive oil
- ●green onions
- ●parsley
- ●salt
- ●black pepper
Instructions
- 1Heat olive oil in a large pot over medium heat until shimmering.
- 2Add chopped onion, green bell pepper, and celery; sauté until softened, about 5 minutes.
- 3Stir in minced garlic and cook until fragrant, about 1 minute.
- 4Add sliced smoked sausage and cook until browned, about 5 minutes.
- 5Incorporate diced tomatoes and their juices, stirring to combine.
- 6Pour in chicken broth and bring to a boil.
- 7Stir in rice, cajun seasoning, bay leaves, salt, and black pepper.
- 8Reduce heat to low, cover, and simmer until rice is tender, about 20 minutes.
- 9Add shrimp and cook until pink and opaque, about 5 minutes.
- 10Remove bay leaves and discard.
- 11Stir in chopped green onions and parsley before serving.
- 12Taste and adjust seasoning if necessary.
Ingredient Alternatives
smoked sausage
Healthier: turkey sausage
Cheaper: pork sausage
Turkey sausage reduces fat while maintaining flavor.
shrimp
Healthier: chicken breast
Cheaper: canned tuna
Chicken breast is a lean protein alternative.
Techniques
sautéingsimmering
Equipment
large potcutting boardknifemeasuring cupsspatula
🌶️🌶️🌶️Hotshellfish
Also Known As
Jambalaya
gluten-freepescatarian
Ingredients
- ●4 salmon fillets (6 oz each)
- ●1/2 cup soy sauce
- ●1/4 cup mirin
- ●1/4 cup brown sugar
- ●2 cloves garlic, minced
- ●1 tsp fresh ginger, grated
- ●1 tbsp sesame oil
- ●1 tbsp cornstarch
- ●2 tbsp water
- ●2 green onions, chopped
- ●1 tsp sesame seeds (for garnish)
Instructions
- 1In a bowl, whisk together soy sauce, mirin, brown sugar, garlic, ginger, and sesame oil to create the teriyaki marinade.
- 2Place the salmon fillets in a shallow dish and pour the marinade over them. Cover and refrigerate for at least 30 minutes, or up to 2 hours for more flavor.
- 3Preheat your grill or broiler to medium-high heat.
- 4Remove the salmon from the marinade, reserving the marinade for later use.
- 5Grill or broil the salmon for about 4-5 minutes on each side, or until cooked through and flaky.
- 6While the salmon is cooking, pour the reserved marinade into a small saucepan and bring to a boil.
- 7In a small bowl, mix cornstarch and water to create a slurry. Add this to the boiling marinade and stir until thickened, about 1-2 minutes.
- 8Once the salmon is done, remove it from the heat and brush with the thickened teriyaki sauce.
- 9Serve the salmon garnished with chopped green onions and sesame seeds.
Equipment
grillbroilermixing bowlsaucepanwhiskshallow dish
Ingredients
- ●1 medium spaghetti squash
- ●1 lb ground beef
- ●1/2 cup breadcrumbs
- ●1/4 cup grated Parmesan cheese
- ●1/4 cup chopped parsley
- ●1 egg
- ●2 cloves garlic, minced
- ●1 tsp salt
- ●1/2 tsp black pepper
- ●1 jar (24 oz) marinara sauce
- ●1 tbsp olive oil
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2Cut the spaghetti squash in half lengthwise and scoop out the seeds.
- 3Drizzle the inside of the squash with olive oil and sprinkle with salt and pepper.
- 4Place the squash cut-side down on a baking sheet and roast for 30-40 minutes until tender.
- 5In a bowl, combine ground beef, breadcrumbs, Parmesan cheese, parsley, egg, garlic, salt, and pepper. Mix until well combined.
- 6Form the mixture into meatballs, about 1 inch in diameter.
- 7In a skillet over medium heat, brown the meatballs on all sides, about 5-7 minutes.
- 8Once browned, add the marinara sauce to the skillet and let it simmer for 10 minutes.
- 9Remove the spaghetti squash from the oven and use a fork to scrape the flesh into strands.
- 10Serve the meatballs and sauce over the spaghetti squash strands.
Equipment
baking sheetskilletmixing bowlfork
Ingredients
- ●1 lb ground pork
- ●1/2 cup breadcrumbs
- ●1/4 cup chopped cilantro
- ●2 cloves garlic, minced
- ●1 tsp salt
- ●1/2 tsp black pepper
- ●1/2 tsp sugar
- ●1/4 tsp red pepper flakes
- ●1/4 cup mayonnaise
- ●2 tbsp Sriracha
- ●1 large baguette
- ●1 cup pickled carrots
- ●1/2 cucumber, sliced
- ●1 jalapeño, sliced (optional)
- ●Fresh cilantro for garnish
Instructions
- 1In a large bowl, combine ground pork, breadcrumbs, chopped cilantro, minced garlic, salt, black pepper, sugar, and red pepper flakes. Mix until well combined.
- 2Form the mixture into small meatballs, about 1 inch in diameter.
- 3Preheat the oven to 400°F (200°C).
- 4Place the meatballs on a baking sheet lined with parchment paper and bake for 20-25 minutes, or until cooked through.
- 5While the meatballs are baking, prepare the Sriracha mayo by mixing mayonnaise and Sriracha in a small bowl. Adjust the spice level to taste.
- 6Slice the baguette lengthwise, leaving one side attached to create a hinge.
- 7Spread a generous amount of Sriracha mayo on both sides of the baguette.
- 8Once the meatballs are done, place them inside the baguette.
- 9Top the meatballs with pickled carrots, cucumber slices, jalapeño slices (if using), and additional cilantro.
- 10Cut the sandwich into portions and serve immediately.
Equipment
baking sheetmixing bowlsmall bowlparchment paperknifecutting board
🌶️🌶️🌶️Low
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