We all know Louisiana is known for good times and great food (laissez le bon temps rouler, am I right?!) However, we aren’t always the healthiest when it comes to the piles on our plates.

But what if we told you that you could have your gumbo and eat it too? Ochsner’s Eat Fit team works to transform local favorites into not only nutritious but also delicious food for all to enjoy. From simple ingredient swapping to more of this and less of that, you can make your favorite Cajun cuisine without the guilt!

Chicken and Sausage Gumbo

This iconic dish represents everything we love about Louisiana cooking. With classic ingredients, the right seasonings, and a healthy twist, the results are extraordinary.

Ingredients

• 1 tablespoon avocado oil or olive oil
• 3 bone-in chicken thighs
• 3 boneless skinless chicken breasts
• 16 ounces of Guidry Mix (or 2 cups diced onion, bell pepper, and celery)
• 3 cloves of garlic
• 12 ounces of reduced sodium smoked sausage
• 64 ounces of reduced sodium chicken stock
• 8 ounces skinny roux
• Additional water if needed
• 2 tablespoons of low sodium Cajun seasoning
• 3 cups of cooked brown rice

Instructions

1. Heat a large Dutch oven pot to medium-high heat, add avocado oil, then brown chicken thighs on each side for five minutes. Remove chicken thighs and place on a separate plate.
2. Brown chicken breast on both sides for five minutes. Remove chicken breast and set on a separate plate.
3. Add Guidry’s and sauté until translucent, making sure to scrape any residue off the bottom of the pot.
4. Add garlic and stir for 30 seconds. After the vegetables are cooked, add sausage and brown for another ten minutes.
5. While the sausage is browning, dice chicken breast into large cubes.
6. Add all the chicken back into the pot on top of the sausage and vegetables.
7. Add chicken stock and seasoning. Bring to a boil.
8. Once water is boiling, add Skinny Roux and stir well.
9. Turn heat to a medium-high and cook for 1.5 to 2 hours. Scoop off the top layer of oil.
10. Remove thighs, debone, and add the thigh meat back into the pot.

Serve with brown rice, or for a low-carb option, serve with cauliflower rice.

Nutrition Facts (1 serving = 1 cup): 220 calories, 13 grams fat, 3.5 grams saturated fat, 85 mg cholesterol, 400 mg sodium, 3 grams carbohydrates, 21 grams protein

Meatballs and Tomato Sauce

Ingredients   

• 1 pound of extra- lean ground turkey
• 1 large egg, beaten
• ¼ teaspoon of dry mustard
• 1 teaspoon of chili powder
• ½ teaspoon of dried marjoram, crushed
• ⅛ teaspoon of garlic powder
• 1 teaspoon low sodium Italian seasoning
• 1 slice of whole wheat bread, crumbled
• 1-25 ounce can of low sodium tomato sauce (i.e., Sal and Judy’s Heart Smart Sauce)
• ¼ cup of water 

Instructions  

1. Preheat oven to 400° Fahrenheit.
2. Prepare a shallow baking dish with vegetable spray and set aside.
3. Combine all ingredients except the can of tomato sauce and water. Mix meat ingredients well.
4. Form meat mixture into balls, allowing 3 level tablespoons for each, and place in a pan about 2 inches apart.
5. Bake 18 to 20 minutes. Heat tomato sauce and water in saucepan.
6. Pour sauce over meatballs prior to serving.

Serve with whole wheat pasta. Makes 4 servings.

Eat Fit Tip: Swap the whole wheat pasta for chickpea pasta for added protein and fiber boost. For a low-carb option, serve with spiralized zucchini or spaghetti squash.

Nutrition: 270 calories, 7 grams fat, 2.5 saturated fat, 115 mg cholesterol, 460 mg sodium, 15 mg grams carbohydrates, 7 grams fiber, 33 grams protein 

Crawfish Etouffee

Ingredients  

• 2 tablespoon of olive oil
• 3 tablespoon of brown rice flour
• 1 medium onion, chopped
• ¼ cup of fresh parsley, chopped
• 1 medium bell pepper, chopped
• 2 garlic cloves, minced
• 1 cup low sodium chicken broth
• 1 tablespoon of paprika
• ½ teaspoon of salt
• 1 teaspoon of black pepper
• 1 pound of crawfish tails, peeled and deveined
• 1 cup of green onions, chopped

 Instructions

1. In a nonstick skillet coated with nonstick cooking spray, heat oil and stir in flour. Cook over medium heat until light brown, about 6-8 minutes, stirring constantly.
2. Add onion, green pepper, and garlic. Sauté until tender, about 5 minutes.
3. Gradually add broth and stir until thickened. Add paprika, salt, pepper, and crawfish. Bring to a boil, reduce heat, cover, and cook for about 10 minutes, stirring occasionally.
4. Add green onions before serving.

Serve with brown rice. Makes 4 servings. 

Nutrition per serving: 200 calories, 9 grams fat, 1 gram saturated fat, 155 mg cholesterol, 550 mg sodium, 9 grams carbohydrates, 2 grams fiber, 20 grams protein