Southern Fried Skinnyfied Jambalaya

Thursday, October 20, 2016 - 2:45pm
Paige Duke

Quinoa Jambalaya and Cajun Boil with Stephanie Wilfong: 

Down the road from the ranch in Bluffdale, TX sits Wilfong’s Cajun Shack and Oyster Bar.  It looks like a place straight out of the bayou with all outdoor seating. The simple menu features dishes like crawfish pie, shrimp cocktail, homemade venison/pork boudin, and gumbo. Ty introduces me to the owner, Stephanie Wilfong, and I realize immediately I have to invite her to be a guest on the show. Stephanie’s Dad, Bob, used to ride bucking horses and now raises bucking bull stock and invites Ty out to the ranch to help brand his wild cattle.

Here’s a funny story that happened at the branding. Ty was on foot and jumped out of the way when this 400 pound bull calf came after him. Bob said “what’s wrong you scared of a little calf.” Well Ty said “Bob, I’ll give you 100$ if you’ll jump in there and touch him on the nose.” Never one to back down from a challenge, Bob jumped in the pen and no sooner did he get a step in did that calf run at him and jumped and hooked him in the chin with his head and kicked him in the guts with both hind feet at the same time. The cowboys all got in a good laugh. Turns out that bull calf went on the be a PBR bucking bull and Bob named him Pud, after Ty’s nickname “Puddin.”

Ok back to cookin’! I asked Stephanie to come out to the ranch and bring along one of her favorite Cajun recipes. She has been on a clean eating diet for a few weeks and I was super excited to hear we were going to be making a quinoa jambalaya. Quinoa is a great source of complete protein and is more nutritional than rice.

Besides owning the Cajun shack, Stephanie also owns her on deer processing plant. She loves butchering. I’m telling you, she is something else! She makes her own sausage so she brought some of that along for the jambalaya. Feel free to use turkey sausage or a low sodium sausage in this recipe!

The flavors and textures of this dish are incredible! I couldn’t get enough but saved just enough room for my healthy banana pudding (only 5 ingredients)! I love banana pudding but it’s always made with instant pudding mix, cream cheese, and sour cream- not healthy. I love that the pudding in this recipe is actually made with….wait for it….bananas!! Now that’s a novel idea for banana pudding!

Hope ya’ll enjoy!

Quinoa Jambalaya:

  • Ingredients:
  •  1 tbsp olive oil
  • ½ onion chopped
  • 1 zuchinni chopped
  • 1 orange bell pepper
  • 1 garlic clove, minced
  • 1 low-sodium sausage sliced into round chunks (Andouille is the best)
  • 1 cup dry quinoa
  • 1 1/2 cup low sodium chicken broth
  • 1 can fire roasted tomatoes
  • 1 lb wild caught shrimp (21/25 domestic browns)*
  • sea salt
  • pepper
  • 1 green onion sliced thinly

Directions:

  1. Heat oil in large skillet over medium high heat
  2.  Sautee onion, zuchinni, bell pepper, garlic and sausage for 5 min. Add the quinoa and toss for about 2 min
  3. Add broth and tomatoes to skillet and bring to a boil. Reduce heat and simmer, covered for 10 minutes.
  4. Add the shrimp and cover the pan. Cook about another 5-10 min or until shrimp are cooked
  5. Add salt and pepper to taste. Remove from heat top with green onions if you want.

Banana Pudding

Ingredients:

  • 4 bananas
  • 1 ½ cup vanilla greek yogurt (I like Dannon Light and Fit)
  • 1 ½ cup unsweetened vanilla almond milk
  • 3 T arrowroot powder
  • 1 cup Back to nature Madagascar Vanilla Wafers* optional

Directions:

  1. Cut bananas into chunks and heat in skillet over medium heat until browned on most sides.
  2. Put bananas along with the rest of the ingredients in a blender and blend until smooth
  3. Transfer to a pot over medium heat and constantly stir until pudding consistency.
  4. Put mixture in an 8x8 dish and top with vanilla wafers if using and slices of the reserved banana, cover, and refrigerate at least two hours. Top with honey if desired! 

Drink:
Fresh Cantaloupe Juice or Cocktail

Ingredients:

  • 1 cantaloupe diced
  • 2-3 cups of water
  • 1 T of honey optional
  • 1 oz coconut rum optional 

Directions:

  1. Add cantaloupe to the blender along with water and honey if using
  2. Blend starting on low and moving to high until well blended about 1-2 minutes. Strain through a cheesecloth
  3. Serve over ice and add rum if desired

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