Cajun Fish Rice Pilaf 21 Day Wonder Diet Day 19 Recipes

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.

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.

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.

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.

THAI-FLAVOURED PRAWN SALAD (21 DAY WONDER DIET: DAY 14)

Steps:

• Cook rice in large saucepan of boiling water, uncovered, until tender, drain, cool.
• Combine rice in large bowl with remaining ingredients.

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.

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.

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.