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Plan Z Phase: This is a Z2 (ZReduction) recipe. People who like to cook will sometimes ask, “What’s the difference between Creole and Cajun?”

When it comes to cooking, the short answer is, Creole leans towards the classic, Cajun leans towards the rustic. Historically, Cajun folks were descendants of the French speaking Acadians who were expelled from their homeland during the French and Indian War. Their “Cajun” cooking was influenced by French provincial cuisine. The Creole folks were primarily aristocrats with a French, Spanish and African heritage. When they settled in Louisiana they adapted their aristocratic recipes to fit the local ingredients.

When I made this Creole stew, I used some “aristocratic” ingredients (I used 1 pound of cooked shrimp, tails removed and ½ pound of lump crab meat) but you can certainly make it easier on your budget by making a “Cajun” version. For a Cajun version you can use any type of seafood along with fish fillets or just go with fish alone. You can use tilapia, cod, flounder, halibut, perch or any other firm white fish. Since those are not likely to be cooked in advance, cut up the fillets into chunks and as they cook in the sauce you can break them with a fork into bite sized pieces. Just make sure they are cooked through before eating.

Serving Size: Serves 6

Each serving is 1-1/2 cups

Ingredients:

• 1 cup of onion, chopped. Use white or yellow.
• 1 cup of celery, chopped
• 2 tsp of minced garlic (jar garlic will do)
• 28 oz of canned, chopped tomatoes
• 15 oz of spiced tomatoes. You can choose if you want the ones with green chiles or the new ones spiked with red pepper flakes. If you like mild food or just can’t find either of those, you can use regular chopped tomatoes and just adjust the seasoning
• 15 oz of canned, tomato sauce
• 1 tsp of Truvia
• 1 – 2 tsp of chili powder
• 2 Tbl of Worcestershire sauce
• 2 tsp of cornstarch
• 2 pounds of shellfish or other fish fillets*
• 1/2 cup of chopped green bell pepper

Optional:

• Hot sauce (Louisiana or even cracked pepper flakes) can be served on the side. Most folks won’t need to crank up the heat on this though. It’s plenty spicy.

Instructions:

Spray a medium soup pan with olive oil spray. Put in the onions and celery. Cook on medium high just until they begin to wilt. Add the garlic and cook about 30 seconds more, stirring. You don’t want to burn the garlic or get gets a rancid taste.

Add the spiced tomatoes and tomato sauce, Truvia, chili powder and Worcestershire sauce. Let cook on medium at a slight bubble, uncovered, for about 15 minutes to get the flavors melded. This will reduce the sauce a bit too.

In a small bowl add a couple Tbl of water and mix in the corn starch. Add that to the larger pot of sauce and cook 5 – 10 more minutes as it begins to thicken. Then add the fish/seafood and the green pepper. Cook until the fish is done or until the cooked seafood is warmed through. I used 1 pound of COOKED shrimp (tails removed) and ½ pound of lump crab meat (cooked and packaged in a can).

For the less expensive, Cajun version you can use any of the seafood above along with fish filets or just go with fish. Fish might be tilapia, cod, flounder, halibut or any firm white fish.  Perch and white fish also come to mind. Since those are not likely to be cooked in advance, cut up the filets into chunks and as they cook in the sauce you can break them with a fork into bite sized pieces. Just make sure they are cooked through before eating.

Portion size 1-1/2 cups. This will count as your veggie and protein. You can have an optional salad on the side and your cracker portion. It’s filling. Trust me.

Enjoy!

Cheers,