Best Cajun Fish Rice Pilaf 21 Day Wonder Diet Day Recipes

CAJUN FISH & RICE PILAF (21 DAY WONDER DIET: DAY 19)

Steps:

• Spray base of a medium saucepan with cooking oil. Cook onion, celery and garlic, stirring, for 5 minutes. Add spices; cook, stirring, until fragrant.
• Add rice; stir to coat in mixture. Add stock; bring to the boil. Reduce heat; simmer, covered tightly, about 20 minutes or until rice is tender and liquid is absorbed. Stir in parsley.
• Meanwhile, spray medium frying pan with cooking oil. Sprinkle fish with cajun spice; cook in pan.
• Serve pilaf with fish.

CAJUN RICE PILAF (RICE COOKER)

Steps:

• Pour chicken broth into rice cooker.
• Crumble bouillon cube to a powder and add to broth.
• Add olive oil, garlic, Cajun seasoning, Worcestershire, and pepper.
• Add bacon bits, diced onion, diced celery, and rice. Stir well.
• Turn rice cooker on ad cook until machine shuts off (or shifts to WARM mode) and rice is tender, about 20-25 minutes.
• Stir and fluff rice with fork (or paddle utensil provided with rice cooker) and serve.
• STOVETOP INSTRUCTIONS: Add all ingredients, except rice, to medium saucepan and bring to boil over high heat. Reduce heat to low, add rice, cover, and cook until rice is tender, appx 17 minutes. Stir and fluff rice with fork and serve.
• NOTES: You may add up to 1/3 c additional veggies, such as diced bell peppers or cooked red beans.

TUNA, CELERY & DILL SANDWICH (21 DAY WONDER DIET: DAY 15)

Steps:

• Combine tuna, celery, onion, dill and capers in medium bowl.
• Divide half the spinach between two bread slices; top with tuna mixture, then remaining spinach and bread.

SUMAC FISH & COUSCOUS SALAD (21 DAY WONDER DIET: DAY 3)

Steps:

• Spray medium pan with cooking oil; cook onion and garlic over heat, stirring, 1 minute. Add zucchini and tomatoes; cook, stirring occasionally, about 1o minutes or until vegetables soften. Remove from heat, stir in mint.
• Bring stock to a boil in a small saucepan; remove from heat, stir in couscous, stand 5 minutes. Stir into zucchini mixture.
• Meanwhile, preheat grill. Sprinkle fish with sumac; grill until cooked, turning once.
• Serve couscous topped with fish and lemon wedges.

CAJUN RICE PILAF

Steps:

• Cook 1 cup wild rice blend in boiling salted water until tender, about 40 minutes; drain. Brown 3 ounces each ground pork and chopped andouille sausage in 2 tablespoons olive oil in a large skillet over medium-high heat. Add 1 chopped red bell pepper, 2 chopped celery stalks and 1 tablespoon chopped thyme and cook until the vegetables are tender, about 7 minutes. Add 1 teaspoon Cajun seasoning, the cooked rice and 1 bunch chopped scallions and cook, stirring, 3 minutes. Season with salt.
• Per serving: Calories: 214; Total Fat: 10 grams; Saturated Fat: 2.5 grams; Protein: 9 grams; Total carbohydrates: 23 grams; Sugar: 2 grams; Fiber: 3 grams; Cholesterol: 19 milligrams;
• Sodium: 324 milligrams

CAJUN-STYLE RICE PILAF

Steps:

• Boil sausage in 1/4 cup water for 5 minutes. While the sausage is boiling, remove the shells from the shrimp. Put shells and tails in 2 cups of water. Bring shrimp water to a boil and simmer for 20 minutes.
• Grill the sausage links for about 5 minutes or until they are completely cooked through. Brush the shrimp with 1/2 tablespoon oil and grill about 2 minutes per side. Pull off and set aside.
• Heat a medium pot on medium high heat and add vegetable oil, onions, and red pepper. Saute for 3 to 4 minutes or until the onions are translucent. Add Cajun seasoning and rice; cook and stir for 1 minute. Add the Syrah Rose, stir for a few seconds, and strain the shrimp stock into the pot. Once it comes to a boil, turn the heat down to a simmer, cover, and cook for 20 minutes.
• Meanwhile, chop the shrimp and sausage into bite-sized pieces.
• Once rice is done, add peas, shrimp, and sausage and cook for another 2 minutes to heat through. Add salt and pepper to your taste. Garnish with chopped green onions.

CHILLI CON CARNE (21 DAY WONDER DIET : DAY 2 )

Steps:

• Cook rice in medium saucepan of boiling water until tender; drain.
• Meanwhile, spray medium frying pan with cooking oil; cook onion and garlic over heat, stirring, until onon softens. Add beef and spices; cook, stirring, until beef is browned.
• Add undrained tomatoes, paste and stock; bring to a boil. Reduce heat; simmer, covered, 10 minutes. Uncover; simmer about 10 minutes or until mixture thickens slightly. Stir in beans.
• Serve rice and chilli con carne topped with yogurt. Sprinkle with parsley.

EGG & BACON PIES (21 DAY WONDER DIET: DAY 21)

Steps:

• Preheat oven to 200°C.
• Divide bacon between 2 muffin pan holes. Crack an egg into each hole. Bake about 15 minutes, or until egg is set. Loosen edges of pies from pan.
• Serve pies on toast, sprinkled with tomato.

RICE PILAF WITH A CAJUN/CREOLE TWIST

Steps:

• 1. Gather your ingredients
• 2. Add the butter, and olive oil to a large skillet, sitting over medium heat.
• 3. Chef's Note: This pan will need a tight fitting lid, and be able to hold all of the ingredients.
• 4. When the foaming subsides, add the onion, bell pepper, celery, and garlic.
• 5. Sauté for about 5 minutes, or until the veggies begin to soften.
• 6. Chef's Tip: We don't want the veggies to fully cook, because in the next step, we're going to add the rice, and they'll get another 5 minutes of cooking time.
• 7. Add the rice to the pan.
• 8. Continue to sauté until the rice begins to slightly brown, about another 5 minutes.
• 9. Chef's Note: It's not really necessary that the rice browns all much... another 5 minutes is all you can spare here. Keep the rice moving in the pan, and don't let it stick to the bottom.
• 10. Add the parsley, and creole seasoning, plus the salt and black pepper (to taste).
• 11. Stir to incorporate the spices.
• 12. Chef's Note: Two of my favorite pre-packaged seasonings are: Tony Chachere's Original Creole Seasoning, and another one called: Slap Yo Mama. But, if you're like me, here's my recipe for a good Creole spice mix, that has good heat that builds.
• 13. Andy's Creole Spice Mix: One teaspoon each: chili powder, ground oregano, dried thyme, ground white pepper, cracked peppercorns, crushed pepper flakes, and kosher salt. Two tablespoons each: sweet paprika, onion powder, garlic powder, and cayenne pepper. Plus one or two bay leaves. Combine all the ingredients in a spice blender, and grind until fine. It will store in an airtight container for 3 to 4 months.
• 14. Add the chicken stock to the pan, and then reduce the heat to low.
• 15. Chef's Tip: You can use water in place of chicken stock; but I would really recommend the stock. It brings the flavor of this humble rice dish to a whole new level. In addition, because of the high sodium content of broths; if you decide to use a broth (instead of a stock), then eliminate the kosher salt from recipe.
• 16. Cover the pan, and allow the rice to simmer lightly for 20 minutes.
• 17. Chef's Note: Be careful about the heat. Since the sauté pan will be on the stovetop for 20 minutes, if the temp is too high, it will burn the rice on the bottom of the pan.
• 18. After twenty minutes, remove the lid and check the rice. The liquid should be nicely absorbed into the rice. If not, cover and give it a few more minutes.
• 19. Remove from heat, fluff with a fork and serve with your favorite protein.
• 20. Chef's Note: If you want to make this a one-dish meal, try adding some sausage (your choice), maybe some cubed ham, chopped chicken (pre cooked), or whatever protein you desire... how about all of them. Enjoy
• 21. Keep the faith, and keep cooking.

MUESLI MUFFINS (21 DAY WONDER DIET: DAY 20)

Steps:

• Preheat oven to 180°C Spray 6 muffin pan holes with cooking oil, or line with paper cases.
• Combine muesli, oil, yogurt, egg, flour, rind and spice in medium bowl. Mix with fork.
• Divide mixture among pan holes; sprinkle with sugar. Bake about 25 minutes.
• Serve 2 muffins each with cheese.