Tag Archives: bayou

Bayou Beef and Fettuccine

The Fibergourmet Cajun fettuccine really makes this dish all it is – the flavor is subtle yet delicious. Adding in some other layers of spice make this one a real winner !

Bayou Beef and Fettuccine
Bayou Beef and Fettuccine

4 servings
275 calories per serving

10 oz. FiberGourmet Cajun flavored fettuccine noodles
Pam
1 c frozen stir fry pepper and onions
1 lb. thinly sliced beef
14.5 oz. canned diced tomatoes with garlic and onion, undrained
1 t garlic powder
¼ t pepper
½ t salt
½ t Cajun seasoning
Fresh basil leaves, chopped

Cook pasta according to package instructions. Sprinkle meet with Cajun seasoning. Heat skillet and spray with Pam and cook meat 5 minutes then stir in peppers and onions and cook 3-6 minutes, stirring frequently. Then mix in tomatoes, garlic, salt and pepper and cook 2 minutes. Stir in pasta and cook 2 minutes to heat through. Garnish with basil.

Bayou Chicken

Simply Louisiana – that is the best way to describe this dish. If you don’t like okra, skip it – maybe add some green bell peppers instead. But if you want it authentic, be sure to add in the okra.

Bayou Chicken
Bayou Chicken

4 servings
234 calories per serving

2 T flour
1 1/4 t Cajun seasoning
3/4 lb. chicken tenders
2 t canola oil
1 1/2 c corn
1 1/2 c frozen okra, thawed
2 plum tomatoes, chopped
2 cloves garlic, minced
1/2 c fat free half and half
1/4 t salt
Pepper
3 scallions, sliced

Combine flour and 1/2 t Cajun seasoning in a zip loc bag and drop in the chicken. Seal the bag and shake well to coat all the chicken pieces. Heat 1 1/2 t oil in a skillet on medium high heat. Add the chicken and cook about 3 minutes per side or until lightly browned. Remove from the pan and set aside. Add the rest of the oil to the pan and then add the corn, okra, tomato and garlic and cook 3-4 minutes. Add the half and half and the rest of the Cajun seasoning and simmer 1-2 minutes longer. Return the chicken to the pan and heat through. Sprinkle with scallions just before serving.

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