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Cajun Cookery: Recipes

Potato Soup

Makes 4 servings

On those cool winter days, there's nothing more warming then a hot bowl of potato soup. I have given the soup a Cajun touch.

4 medium potatoes, diced
1/4 cup Cajun Power Garlic Sauce
2 teaspoons Cajun Power Cajun Seasoning, divided
Ham or smoked sausage (optional)
1/4 cup butter
1 large onion, chopped
1 tablespoon Cajun King No-Oil Roux
  1. In a large saucepan, cover potatoes with water and bring to a boil. Reduce heat and simmer until soft. Mash potatoes partly, if desired.
  2. Add the garlic sauce and 1 teaspoon of Cajun seasoning. If desired, ham or smoked sausage (hot or mild) can be added.
  3. In a skillet, melt butter. Add onion and remaining Cajun seasoning over high-heat until onions are tender. Stir often.
  4. When onions are tender, remove from the heat, add the roux, and stir until well blended.
  5. Combine the potato and onion mixtures. Serve hot.

NUTRITIONAL FACTS per serving without meat: 342 calories, 29.7% calories from fat, 11.7g total fat (18%), 7.1g saturated fat (36%), 31mg cholesterol (10%), 756mg sodium (31%), 56g carbohydrates (19%), 5g fiber (20%), 6.3g protein (13%), 428iu vitamin A (9%), 55mg vitamin C (92%), 30mg calcium (3%), and 2.2mg iron (12%).

Shrimp Etouffée

Makes 4 servings

Etouffée can be made with crawfish or shrimp. This recipe normally starts by making roux. To save cooking time, along with fat calories, use Cajun King roux.

3 tablespoons vegetable oil
1 large onion, finely chopped
1 large green bell pepper, diced
5 garlic cloves, minced
2 celery stalks, chopped
1/4 cup tomato sauce
1 teaspoon Cajun Power Cajun Seasoning
2 tablespoons dried parsley
8 ounces clam juice
1 pound shrimp, cooked, peeled
3 tablespoons Cajun King roux
1 bunch green onions, chopped
Hot cooked rice
  1. In a large heavy pot, heat the vegetable oil on high.
  2. Add onions, bell pepper, garlic, and celery. Stir constantly for about 5 minutes.
  3. Reduce heat to medium, and add tomato sauce, seasoning, parsley, and clam juice. Simmer for 30 minutes.
  4. Add shrimp and cook until shrimp are heated.
  5. Slowly add the roux, a teaspoon at a time, and stir constantly.
  6. Add green onions and serve on top of hot cooked rice.
Hot Cooked Rice
2 cups chicken stock
1 tablespoon butter
1 cup white rice
  1. In another pot while the etouffée is cooking make the rice.
  2. Heat the chicken stock and butter to boiling.
  3. Stir in the rice. Reduce heat to simmer and cover the pot. Cook for about 20 minutes or until the rice absorbs all the liquid.

NUTRITIONAL FACTS per serving: 500 calories, 27.8% calories from fat, 15.1 total fat (23%), 3.5g saturated fat (17%), 229mg cholesterol (75%), 1948mg sodium (81%), 58g carbohydrates (19%), 3.2g fiber (13%), 30.3g protein (61%), 1018iu vitamin A (20), 43mg vitamin C (72%), 118mg calcium (12%), and 7.9mg iron (44%).

Crab Filé Gumbo

Makes 4 servings

Gumbo is a Creole dish enjoyed by Cajuns alike. Gumbo is a cross between soup and a stew, and is a complete meal. Meat varies from sausage, ham, chicken, duck, seafood and even frog legs. As some Cajuns say, "You put in it what you got and if all you got are frog legs you put in frog legs." In this recipe crab is the chosen seafood, however, you can use crawfish, shrimp, oysters, or any firm fish. Before adding the crab, carefully pick through it and remove bits and pieces of the shell. Like etouffée, gumbo is usually started with dark brown roux, but again use Cajun King roux and add it last.

3 tablespoons vegetable oil
2 onions, chopped
1 bell pepper chopped
2 celery stalks, chopped
2 teaspoons Cajun Power Cajun Seasoning
2 cups clam juice
2 cups water
1 cup rice
1 1/2 pounds crab meat, cooked
8 green onions, chopped
1/4 cup parsley, chopped
3 tablespoons Cajun King roux
2 teaspoons filé powder
  1. In a large pot add vegetable oil, onions, bell pepper, celery and seasoning.
  2. Sauté vegetables until tender, about 10 minutes.
  3. Add liquids, bring to a boil, then add the rice. Cover and reduce heat to simmer.
  4. When rice is done, add crab and heat until meat is hot.
  5. Remove from the heat, stir in green onions, parsley and roux.
  6. Some cooks remove the gumbo from the heat and stir in the filé, while others sprinkle and stir in about a 1/2-teaspoon of filé on top of each serving. What ever you do, don't let the filé boil or it will turn into a stringy mess.

NUTRITIONAL FACTS per serving: 646 calories, 18.8% calories from fat, 13.7g total fat (21%), 1.8g saturated fat (9%), 152mg cholesterol (51%), 1634mg sodium (68%), 86g carbohydrates (29%), 10.6g fiber (42%), 46.9g protein (94%), 2400iu vitamin A (48%), 91mg vitamin C 152%, 488mg calcium (49%), and 12.7mg iron (71%).

Cajun Wild Pecan Rice Surprise

Makes 4 servings

One of the most aromatic and tastiest varieties of rice grown in Louisiana is wild pecan rice. Pecan rice can be used in any recipe. When pecan rice is cooking the smell of pecans fills the air. Pecan rice is a form of brown rice, but is milled in a different way to remove only part of the outer layers. Pecan rice is not wild and there are no pecans in pecan rice that is unless you add them to a recipe.
Rice is served at most Cajun meals. Some like it plain, while others like a marriage of ingredients. Many Cajun recipes start with vegetables, then the liquid, rice, and seasonings. A heavy large pot works best for this easy-to-make recipe.

3 tablespoons butter
2 tablespoons vegetable oil
1 onion, chopped
1 celery stalk, chopped
1 bell pepper, chopped
2 cups boiling water
1 cup Konriko wild pecan rice
1/3 cup pecans, chopped
1 teaspoon Steen's cane syrup
1 teaspoon Cajun Power Worcestershire sauce
Salt and pepper to taste
  1. In a 3-quart pot melt butter over medium heat.
  2. Add onion, celery and bell pepper. Sauté until tender.
  3. Add boiling water and rice.
  4. Stir in pecans and remaining ingredients.
  5. Reduce heat to simmer, cover and cook 20 minutes until all water is absorbed and rice is tender.

NUTRITIONAL FACTS per serving: 365 calories, 47.4% calories from fat, 19.4g total fat (30%), 6.4g saturated fat (32%), 23g cholesterol (8%), 283mg sodium (12%), 44g carbohydrates (15%), 2.1g fiber (8%), 4.4g protein (9%), 456iu vitamin A (9%), 20mg vitamin C (33%), 31mg calcium (3%), and 2.8g iron (16%).

Pecan Rice

The original way to cook pecan rice is to add 1 cup of Konriko pecan rice, to 2 cups boiling water, a tablespoon of butter, and a dash of salt in a 2-quart pan, reduce heat to simmer and it will be ready in 20 minutes. For added pecan flavor, add 1/3 of a cup of finely chopped pecans with the rice.

Cajun Sticky Chicken

Makes 4 servings

It is best to use a heavy, thick bottom pot for this recipe. When browning the chicken, if it doesn't stick, the pot is not hot enough. It's that bits of stuck chicken and/or other ingredients on the bottom of the pot that adds lots of flavor to Cajun recipes. This recipe is by Cajun Chef Caro Thomas that created the Cajun Power sauces. It is his favorite recipe.

Cajun Power Worcestershire Sauce
Cajun Power Garlic Sauce
Cajun Power Cajun Seasoning
1 chicken, cut up
1/4 cup vegetable oil
2 onions, chopped
1/2 cup green bell pepper, chopped
1/2 cup celery, chopped
1/3 cup water
1/2 cup green onions, chopped
1/3 cup parsley, chopped
Hot cooked rice
  1. Coat the chicken with Worcestershire sauce and rub the sauce in with your fingers.
  2. Rub in garlic sauce.
  3. Rub in the dry seasoning.
  4. Over high heat, add oil and when hot brown the chicken. When the chicken is brown on all sides, remove to platter.
  5. Add vegetables and sauté until tender.
  6. Add water, lower heat, and with a heavy cooking spoon unstick stuck ingredients on the bottom of the pot.
  7. Add the chicken, cover pot, and simmer for 1 hour. You might have to add a little water from time to time to maintain the gravy.
  8. Remove pot from the stove, stir in green onions and parsley. Serve over hot cooked rice.

NUTRITIONAL FACTS per serving: 789 calories, 37.8%calories from fat, 32.3g total fat (50%), 6.5g saturated fat (33%), 185mg cholesterol (62%), 3.6g fiber (14%), 66.1g protein (132%), 1501iu vitamin A (30%), 39mg vitamin C (65%), 151mg calcium (15%), and 10mg iron (56%).

Barbecued Crawfish

Makes 4 servings

Make sure you have lots of French bread to soak up and savor the sauce. You can substitute shrimp for the crawfish if you wish. Strange as it might seem, there are dozens of recipes for barbecued crawfish and shrimp, and I have not found not one recipe is grilled on a barbecue pit.

1/2 cup butter
1 bell pepper, chopped
2 onions, chopped
Handful of mushrooms, sliced
1/2 cup Cajun Power Garlic Sauce
2 pounds raw crawfish or shrimp*
Green onions and/or parsley to taste
  1. In a large pan, melt butter over medium heat.
  2. Add bell pepper and onions. Sauté until tender.
  3. Add mushrooms and cook for 3 minutes.
  4. Add garlic sauce and cook 2 minutes more.
  5. Reduce heat to low and add crawfish. Cook about 15 minutes. (If using cooked crawfish or shrimp, heat only until hot.)
  6. Add green onions and parsley, if desired.
  7. Sauce can be served over rice. However, this sauce is best when soaking it up with French bread.

*. If using heads-on crawfish, to eat twist off the head and suck out all the delicious fat from the head. Shrimp can be heads on or off, shells on or off. Heads on shrimp offers more taste to the sauce.

NUTRITION FACTS per serving 518 calories, 42.2% calories from fat, 25.5g total fat (39%), 14.9g saturated fat (75%), 320mg cholesterol (107%), 624mg sodium (26%), 35.6g carbohydrates (12%), 9.3g fiber (37%), 43g protein (86%), 2208iu vitamin A (44%), 155mg vitamin C (258%), 294mg calcium (29%), and 9.5mg iron (53%).

Alligator Jambalaya

Makes 4 servings

Alligator white meat tastes and looks like veal and is quite tender. The dark meat is not as tender and tastes more like pork shoulder.

3 tablespoons vegetable oil
1 onion, chopped
1 bell pepper, chopped
3 garlic cloves, minced
2 celery stalks, chopped
1 pound alligator, cut in small pieces
1 pound Italian sausage (hot or mild), cut in chunks
2 tomatoes, chopped
2 cups chicken broth
2 tablespoons Cajun Power Garlic Sauce
1 cup rice
1 teaspoon Cajun Power Cajun Seasoning
8 green onions, chopped
1/2 cup parsley, chopped
  1. In a large pot, add vegetable oil, onion, bell pepper, garlic and celery. Sauté until onions are tender. Stir occasionally.
  2. Add alligator and sausage and cook until sausage is no longer pink. Continue to stir occasionally.
  3. Add tomatoes, chicken broth, garlic sauce, and bring to a boil.
  4. Add rice and seasoning. Cover pot and simmer for 20 minutes until rice is cooked.
  5. Stir in green onions and parsley and serve hot in bowls.

NUTRITIONAL FACTS per serving: 928 calories, 47.4% calories from fat, 50.1g total fat (77%), 14.5g saturated fat (73%), 139mg cholesterol (46%), 1989mg sodium (83%), 71g carbohydrates (24%), 10.2g fiber (41%), 53.9g protein (108%), 3008iu vitamin A (60%), 163mg vitamin C (271%), 3374mg calcium (37%), and 15.7mg iron (87%).

Stuffed Flank Steak

Makes 4 servings

3 tablespoons vegetable oil
1 onions, chopped
1 bell pepper, chapped
2 celery stalks, chopped
1/4 cup Cajun Power Garlic Sauce
1 teaspoon Cajun Power Cajun Seasoning
3 tablespoons Cajun King roux
1/2 cup bread crumbs
2 pounds flank steak
2 tablespoons Cajun Power Worcestershire Sauce
  1. In a skillet, sauté vegetables until tender, about 5 minutes.
  2. Add garlic sauce and continue to cook another 5 minutes.
  3. Remove from the heat, add seasoning and roux, stir until thick.
  4. Stir in breadcrumbs, set aside.
  5. Pound flank steak.
  6. Spread stuffing lengthwise. Roll and tie with string.
  7. Place meat on a baking rack. Coat with Worcestershire sauce.
  8. Bake in a preheated 300°F oven for 2 1/2 hours.
  9. Remove the ties and carve diagonally across the grain. Serve with Worcestershire sauce, if desired.

NUTRITIONAL FACTS per serving: 656 calories, 47.9% calories from fat, 34.9g total fat (54%), 11.5g saturated fat (57%), 116mg cholesterol (39%), 664mg sodium (28%), 22.4g carbohydrates (7%), 2.1g fiber (8%), 63g protein (126%), 140iu vitamin A (3%), 20mg vitamin C (33%), 59mg calcium (6%), and 5.7mg iron (32%).

Cajun-Style Stuffed Bell Peppers

Makes 4 servings
1 pound ground round
1 egg, beaten
2 tablespoons corn starch
1/4 cup oatmeal
1/4 cup Cajun Power Worcestershire sauce
1 teaspoon Cajun Power Cajun Seasoning
4 bell peppers, parboil for a few minutes
1/4 cup vegetable oil
1 onion, chopped
2 celery stalks, chopped
1 cup Cajun Power Sloppy Boureaux
2 cups red beans, cooked or canned, drained
1/4 cup water
  1. In a large bowl combine first six ingredients.
  2. Fill bell peppers about 3/4 full with the ground round mixture.
  3. In a large skillet add vegetable oil, onion and celery. Sauté until tender.
  4. Add remaining ingredients to skillet. Reduce liquid to almost a paste.
  5. Place stuffed peppers in a deep baking dish. Top with vegetable mixture.
  6. Bake at 350°F for 1 hour.

NUTRITIONAL FACTS per serving: 886 calories, 40.9% calories from fat, 39g total fat (60%), 9.8g saturated fat (49%), 123mg cholesterol (41%), 1605mg sodium (67%), 79.9g carbohydrates (27%), 26.5g fiber (106%), 46.8g protein (94%), 565iu vitamin A (11%), 74mg vitamin C (123%), 166mg calcium (17%), and 10.4mg iron (58%).

Cajun Orange Glazed Sweet Potatoes

Makes 6 servings

This recipe is from the Steen's Syrup cookbook. However, I have replaced the sugar with Cajun Power Sweet Treat.

1/2 cup Cajun Power Sweet Treat
2 teaspoons cornstarch
1/2 cup Steen's cane syrup
2/3 cup orange juice
3 tablespoons butter
2 pounds sweet potatoes, cooked or canned, drained
Cajun Power Sweet Treat
  1. In a heavy skillet, combine sweet treat and cornstarch.
  2. Stir in syrup and orange juice.
  3. Add butter and bring to a boil.
  4. Add potatoes, simmer 30 minutes, turning occasionally.
  5. Serve and generous sprinkle the Sweet Treat on top.

NUTRITIONAL FACTS per serving: 318 calories, 26.6% calories from fat, 10.9g total fat (17%), 2.4g saturated fat (12%), 10mg cholesterol (3%), 73mg sodium (3%), 65.4g carbohydrates (22%), 3.3g fiber (13%), 2g protein (4%), 22058iu vitamin A (441%), 39mg vitamin C (64%), 34mg calcium (3%), and 8.7mg iron (48%).

Use Steen's syrup to glazed carrots in place of honey. For candied yams, melt 1/2-cup butter in a skillet, stir in 1 cup Steen's cane syrup, 2 pounds yams, cooked or canned, cook for 15 minutes, basting occasionally.

Cajun Couche Couche Casserole

Makes 4 healthy servings
3/4 pound ground round
1 onion, chopped
1 bell pepper, chopped
2 garlic cloves, minced
1/3 cup Cajun Power Garlic Sauce
2 teaspoons Cajun Power Seasoning
1 tablespoon Cajun King Oil-Less Roux
2 cups corn, fresh or canned, drained
  1. Brown meat and onion.
  2. Add bell pepper and garlic. Cook until vegetables are tender.
  3. Add garlic sauce and seasoning. Heat until it simmers.
  4. Remove from the stove, stir in roux and corn.
  5. Pour mixture into a 10x10-inch casserole dish.
  6. Pour topping on and bake at 375°F for about 30 minutes, or until it bubbles around the edges and top is golden brown.
1 package Calhoun Bend Mill Mexican Cornbread Mix
1 egg, beaten
1 cup milk
2 tablespoons butter, melted

Combine all ingredients, stir thoroughly.

NUTRITIONAL FACTS per serving: 411 calories, 51.6% calories from fat, 24.4g total fat (37%), 11.1g saturated fat (55%), 128mg cholesterol (43%), 854mg sodium (36%), 28.7g carbohydrates (10%), 3.2g fiber (13%), 22.8g protein (46%), 691iu vitamin A (14%), 22mg vitamin C (37%), 99mg calcium (10%), and 2.5mg iron (14%).


Makes 4 servings

When I lived in Alaska, we ate a lot of spaghetti with meat sauce and/or meatballs. A friend stopped by one night with a bucket of clams. We replaced the meat with clams and called it Clamhetti. Instead of a tomato sauce, we make it with a white sauce. Soon halibut, salmon, rock cod, oysters, and abalone were used and everyone enjoyed the seafood version more then made with meat.

I have taken that idea, combined it with Cajun ingredients, along with some Italian ingredients and made the following wonderful dish. Try it, you will like it.

1/2 cup butter (1 stick)
1 onion, chopped
1/2 bell pepper, chopped
1 stalk celery, chopped
2 tablespoons Cajun King Oil-Less Roux
2 tablespoons parsley, fresh or dried
1 pound crawfish tails
3/4 cup whipping cream
1/3 cup mozzarella cheese, shredded
2 tablespoons Cajun Power Garlic Juice
1 teaspoon Cajun Power Cajun Seasoning
1/3 pound spaghetti, break up in 2" pieces, cooked
2 tablespoons Parmesan cheese, grated
  1. In an iron skillet, melt butter.
  2. Add onions, bell peppers and celery. Stir often and cook for about 10 minutes or until golden in color.
  3. Add roux and parsley; stir for 2 minutes.
  4. Add crawfish and cook about 5 minutes, stirring often.
  5. Add cream, cheese, garlic juice, and seasoning. Stir until cheese melts.
  6. In a 10-inch casserole, place spaghetti on the bottom and top with the crawfish mixture.
  7. Sprinkle with Parmesan cheese.
  8. Bake in 350°F oven for about 10 minutes or until it starts to bubble.

NUTRITIONAL FACTS per serving: 625 calories, 65.4% calories from fat, 46.2g total fat (71%), 28.4g saturated fat (142%), 141mg cholesterol (47%), 829 sodium (35%), 40.7g carbohydrates (14%), 2.5g fiber (10%), 14.2g protein (28%), 2291iu vitamin A (46%), 28mg vitamin C (46%), 291mg calcium (29%), and 3.9mg iron (22%).

Cajun Crawfish Crepes

Makes 6 servings
1/2 cup butter (1 stick)
2 onions chopped
1 bell pepper, chopped
2 stalks celery, chopped
1 pound crawfish tails
2 tablespoons Cajun Power Garlic Sauce
1 teaspoon Cajun Power Cajun Seasoning
  1. In an iron skillet, melt butter.
  2. Add vegetables and cook for about 10 minutes, stirring often, until golden in color.
  3. Add remaining ingredients, cook about 5 minutes, stirring often.
1 cup flour
1 1/2 cups milk
1/4 cup butter, melted
4 eggs
1 tablespoon sugar
  1. In a large bowl, combine all ingredients and mix well to form a thin batter.
  2. In a 9 or 10-inch non-stick pan, heat over medium heat.
  3. Pour in about 1/3 cup of batter, tilt the pan form side to side so batter spreads evenly.
  4. When bottom is golden, about 30-seconds, turn over and cook for another 15-seconds.
1/2 cup Cajun Power Picante Sauce
  1. Place 1/6 of the filling in the center of a crepe. Roll up and place on serving plate.
  2. Top with 2 tablespoons of picante sauce.

NUTRITIONAL FACTS per serving: 449 calories, 57.1% calories from fat, 28.6g total fat (44%), 16.5g saturated fat (83%), 278mg cholesterol (93%), 561mg sodium (23%), 27.6g carbohydrates (9%0, 1.9g fiber (7%), 20.7g protein (41%), 1246iu vitamin A (255), 16mg vitamin C (27%), 133mg calcium (13%), and 3.2mg iron (18%).

Dutch Oven Ribs

Many cooks like to boil ribs in water to make them tender before putting them on the grill or under the broiler. I found a better way. I make them in a Dutch Oven. The meat comes out tender and juicy. Of course nothing beats smoking them on the BBQ. However, they are just a good eaten right out of the Dutch oven.

About 3 pounds spare ribs
1/2 cup Cajun Power Garlic Sauce
1/4 cup Cajun Power Worcestershire Sauce
2 teaspoons Cajun Power Cajun Seasoning
About 1/2 cup Cajun Power Fish and Chicken Fry
1/2 cup vegetable oil
  1. Cut the meat into 2 rib portions.
  2. With your hands, rub in the garlic sauce. Continue and rub in the Worcestershire sauce.
  3. Rub in the Cajun seasoning.
  4. Place ribs in a bowl and refrigerate 1 hour.
  5. Coat ribs with the fish and chicken fry.
  6. Heat vegetable oil on high in the Dutch oven and brown ribs on each side. Remove ribs and set aside while continuing to brown each rib portion.
  7. Remove vegetable oil from the Dutch oven, place a rack, and fill with water up to the bottom of the rack.
  8. Place browned ribs on the rack. Cover Dutch oven and bring water to a boil.
  9. Place Dutch oven in a 325°F oven for 2 to 2 1/2 hours.
  10. If desired, place cooked ribs on a smoking BBQ.
  11. Or place Dutch oven in the middle of the table and eat right out of the Dutch oven.

NUTRITIONAL FACTS per serving: 976 calories, 73.7 calories from fat, 77.3g total fat (119%), 22.1g saturated fat (110%), 165mg cholesterol (555), 1506mg sodium (63%), 24.8g carbohydrates (8%), .5g fiber (2%), 37.3g protein (75%), zero vitamins A and C, 67mg calcium (7%0, and 2.2mg iron (12%).