4 Point Breakfast Parfait and 7 Point Spicy Gumbo

I love, love, love Greek yogurt.  I’ve tried to get Tony to like it, but whenever I’ve made him fruit and yogurt in the past, after the first taste, his comment is usually “this tastes like ass!”

But I love the tanginess of it, but I do think I have a sour palate to begin with – give me sauerkraut, vinegar, etc. I am a happy girl.

4 Point Breakfast Parfait – 1 serving

  • 6 ounces 0% Chobani yogurt (mixed with 2 tablespoons sugar free pancake syrup (0)
  • 1/2 cup sliced strawberries (0)
  • 1 kiwi sliced (0)
  • 1/2 an apple, chopped (0)
  • 1 small banana, chopped (0)
  • 1 tsp. brown sugar (0)
  • 1/4 cup Kellogg’s Vanilla Almond Cereal (1)

I mix the yogurt and pancake syrup together.  In a small sauce pan I saute the apple and banana with the 1 tsp. brown sugar – for some reason in parfaits, I don’t like raw apples.  I am weird like that.  I only cooked it for about 4 minutes, then put it in a container and brought it to work.

Then assembly time!  Strawberries, yogurt, kiwi, vanilla almond cereal, yogurt, banana apple mixture, more yogurt, vanilla almond cereal, then strawberries and kiwi on top.

I should have taken a picture of the spoon I used to eat this – an ice tea spoon!  This was filling and delicious.  And as love as I love my egg and cheese sammies, this may soon become a regular breakfast.

32 and sunny, but feels like 23.  Done.  If it’s sunny, I don’t give it a second thought not to go outside.  Only one slight problem.  My blood sugar was 106.  Perfect, yes, but too low for me to work out.  So I drank a 10 oz. bottle of orange juice (even though Tony warned me about the orange juice recall!) and 15 minutes later it was up to 150.

So no running for me – just walking for 45 minutes – when I got back to work my blood sugar dropped back down to 62.  😦  So let’s just say I moved for 45 minutes – the last 10 minutes was pretty sluggish.  I just hate to have to eat something in order to exercise.  No need to call “What Not To Wear.”  I am already a slave to fashion and don’t need their help. 😀

Here’s something you don’t see very often on My Bizzy Kitchen:

When I was trying to figure out what to bring for lunch, I saw that Hannah had a bunch of Lean Cuisines in the downstairs freezer.  She takes them to work when she works during dinner.  I borrowed the Chicken Fried Rice, which is 7 points.  But I know how tiny the portions are.  My boss has a Lean Cuisine every single day.

So I kicked it up a notch:

  • 1 cup broccoli (0)
  • 1/2 cup shredded carrot (0)
  • 2 tablespoons of Kikoman stir fry (1)
  • 1 package tofu noodles (0 – only 20 calories!)

Before I left for work I sauteed the broccoli and carrots for about 5 minutes.  I emptied the tofu noodles, gave them a good rinse, dried them off with a paper towel, stuck them in a ziploc with 1 tablespoon of the stir fry sauce.

I know some of you think the tofu noodles taste like worms.  I find you have to REALLY rinse them well, dry them and then toss them in some sort of sauce or marinade, otherwise they really don’t taste like anything.

So here is my giant (and I mean GIANT!) bowl of Lean Cuisine, kicked up – all for 8 WW points.

Tony’s appetite comes and goes, so we play it by ear as he is healing.  Last night he just wanted chicken noodle soup.  So guess what I made for myself?  Spicy Food!

Here is what I knew I had on hand:  shrimp, green pepper, buffalo chicken sausage (from the freezer), chicken broth, garlic, parsley.

Like a puzzle once I moved the ingredients around I thought: GUMBO!

I’ve actually never made it, or not that I can remember.  After seeing Emeril and John Besh’s shows, I know that the base to a good gumbo is the brown roux that takes time to develop.  I didn’t have that kind of time, so I found this recipe that I adapted to make it a bit more WW friendly, and using what I had on hand.

Spicy Shrimp and Chicken Sausage Gumbo (makes 4 servings – 7 WW points each)

  • 1/8 cup vegetable oil
  • 1/4 cup flour
  • 1 green bell pepper, diced
  • 2 stalks celery, diced
  • 2 garlic cloves, chopped
  • 2 teaspoons Emeril’s Essence **
  • 3 cups chicken broth
  • 2 buffalo chicken sausages (mine are Dietz & Watson brand – just use 3 point per sausage for the same points)
  • 1 pound of shrimp, cleaned and deveined
  • 1/2 cup chopped parsley

In a saute pan, brown the sausage slices, remove and set aside.  Add the oil and flour, stirring on low heat until you achieve a dark, almost chocolate color.  This took about 5 minutes.

Add the bell pepper, celery, and garlic and cook until softened.  Sprinkle the veggies with Emeril’s Essense.  Add the broth, stirring until smooth.  Bring to a boil.  Reduce heat and simmer for 20-30 minutes.  Adjust seasonings with salt, pepper, more essence.

Finally add the shrimp, reserved sausage and cook for 2-3 minutes, or until the shrimp are done.  Garnish with fresh parsley and serve with rice or crusty bread.

** Emeril’s Essense:

  • 2.5 tablespoons paprika
  • 2 tablespoons salt
  • 2 tablespoons garlic powder
  • 1 tablespoon black pepper
  • 1 tablespoon cayenne pepper
  • 1 tablespoon dried oregano
  • 1 tablespoon onion powder (no thanks)
  • 1 tablespoon dried thyme

Oh.My.Gosh.  This was delicious!  Just the right amount of heat in the broth.  You get 3/4 cup of the broth mixture, 8 slices of sausage and 13 shrimp for 7 points.  Um, I may have had 6 points of crusty bread to soak up this amazing sauce – luckily I had the points for a 13 point dinner!

Alright, gotta jump in the shower peeps – make it a great day!



43 thoughts on “4 Point Breakfast Parfait and 7 Point Spicy Gumbo

    • Thanks again for the recipe! I don’t think I missed the okra either! 😀

      • Interesting I’ve never heard of freeze dried okra. Where do you get it?Freeze dnriyg is a very sophisticated project, and any sort of do-it-yourself project would still be a pretty major undertaking. It involves pulling a vacuum inside of a freezer and holding it there for days. No matter how you look at it, you’re talking about a serious investment in some very specialized equipment.

  1. Parfaits! My favorite. I haven’t made them a lot at home lately, need to get back into it. Way to kick up the frozen meal! Extra veggies always make me happy

  2. I’m a greek yogurt lover too, though I’ve never through to add pancake syrup. I might have to give that a try. I usually just add a packet of truvia.

    I’m starring this post in reader…I was having some cravings for Louisiana food the other, crawfish, jambalaya, and GUMBO!! Now if you King Cakes weren’t so expensive to ship places, I’d be one happy girl! 🙂

  3. Love your fashion look – at least you were warm!

  4. You are so good… when I don’t plan out my meals in advance I always end up eating something I shouldn’t. I love how you played “kitchen detective” to come up with tasty, filling, and healthy meals yesterday!

  5. mmmm…I’ve never tried my hand with gumbo. I make a mean red beans and rice though. Your soup looks fantastic! When I first tried plain greek yogurt, I will admit, it surprised me with how tangy it was, but after a few times, I found I liked it. Maybe Tony needs to keep at it! 🙂

  6. Your parfait looks beautiful! I love Greek yogurt, but don’t add any sweetener to it – just the yog, fruit and my granola. YUM. Eating that right now, actually! 🙂

    Um, I just ordered a hat to go with my new running club shirt. But hey, that’s the cool thing about running, everyone has their own style! 😉

  7. Wow, biz that was a banner day! Firstly I love Greek yogurt. That parfait looks great! I mostly just throw fruit in mine, yours is sexier.

    You sure know how to kick up a Lean Cuisine! Those things are so teeny tiny, and so anemic on the vegetable side, but you fixed that.

    And gumbo! I’ve never made gumbo (it’s the okra that scares me off). But really, that looked so good! I’ve made similar things. That shrimp is making my mouth water.

  8. That gumbo would be awesome over some brown rice! I may have to try it with chicken and shrimp.

    Have a good day, Biz!

    • Thank you for this lovely repcie. The end product looks enticing. I don’t like okra very much definitely not with shrimp and meat. Can you suggest an alternative vegetable something that will not alter the basic taste of Gumbo?

    • Hi Cindy,We are going to love this tasty recipe for the Slow Cooker. It will be great for all this hot wehetar we are having, keeps the kitchen cooler. Hope you are having a great summer week end and thank you so much for sharing with Full Plate Thursday.Come Back Soon!Miz Helen

  9. I’m the same way about Greek yogurt. Andy loves it too. The problem is how quickly we go through it. We buy it twice a week!

  10. Yum to all the food! I’m not a big fan of Greek yogurt either, I need to try Chobani though. I haven’t tried the noodles yet either, I have to go go Trader Joe’s and get some.
    You look cute all bundled up,and ready to go! 🙂 Rainy here, but the pup must be walked, so off we go!
    Have a good day Biz!

  11. GUMBO looks amazing!!
    I am definitely going home to see if I have the makings in the freezer to be cooked up this weekend!!

  12. That parfait looks delicious!! I love fresh fruit and greek yogurt together.

  13. Ahem…..you forgot my chocolate chips on that parfait missy. giggle [I’m kidding, it looks delish.] I love Chobani in my fruit smoothies – just the right amount of tang you can’t get from a Yoplait.

    I was so sorry to read the comment you left. I wish he was feeling better – it is so tough for this to go on day in and day out. You start to forget what feeling good really feels like. Now could you please have a talk with Pooldad about the whole “trading” with me concept. He just goes on his merry way and if I don’t pass out – it’s all good. I don’t think he gets it.

    Please give Tony a big ol’ hug from me! And I do hope he feels better soon.

    • I missed the granola with chocolate chips – I need to make some more over the weekend! I am going to try to see if I can make a simple syrup with splenda – in my head it comes out good – we’ll see! 😀

    • I liked your I liked your presentation. You aneserwd any potential problems or questions as you were doing it and I liked that a lot. I will be making this soon. I love this dish and I think I will not have any problems making it now that I have watched you. Watching my grandmother is how I learned to cook so I like being able to watch someone rather than just reading a cookbook.

  14. I’m with you on the Lean Cuisine thing – I don’t care what size the person is eating them, they do not provide enough nutrition as a meal! Back when I went through my phase of frozen dinners I would always eat like an entire can of green beans or a huge salad with mine. I’d rather have real food!

    Hoping Tony gets to feeling better soon – and hey there’s nothing wrong with Chicken Noodle soup!

  15. I LOVE greek yogurt, Noel thinks it tastes like chalk. Maybe it’s male taste buds?

  16. Your parfait is gorgeous! I love the tanginess of yogurt too .. I love the kiwi on top! So pretty!

  17. I love, love gumbo! That dark roux really gives it the awesome flavor. We are hosting a Mardi Gras party in a couple weeks and it may be on the menu.

  18. Okay – so you had to post about that awesome parfait just when I’ve committed to giving up dairy for 4 weeks? It sounds GREAT!

    • Sorry Leslie – but I am sure you are going to do great doing Paleo – best of luck! 😀

    • I noicte you use a I noicte you use a lot of shrimp in your cooking. I personally love shrimp, but if you could please tell me, is there are special way you buy them to get them the cheapest way? Where I’m from, shrimp prices are very high

  19. Mmm I love parfaits, but only in see through glasses 🙂

  20. I love that Essence seasoning! I always have a huge container of it on hand… mostly just for his kick-ass tortilla soup (that I have yet to post).. we make it at least once a month!
    As long as its sunny.. the weather is fine for me! sunshine makes everything better. As does plain greek yogurt. I love the tang so much, that I’ve gotten really into plain kefir. I mean wayyy too into plain kefir. Bad on the budget, but oh so tangy and good

  21. I ❤ Greek yogurt too (and Chobani is my fave!) and just recently I finally got Dennis to try it (yogurt hater that he is) and he likes it with a little stevia mixed in to sweeten it a bit. I like it that way too if I'm eating it alone, but I usually stir fresh fruit into it–my faves are pineapple chunks, grapes, or a chopped up peach. Your gumbo sounds AMAZING and I'm saving the recipe. But didn't you break a gumbo law byleaving out the okra? Well, even if it's gumbo blasphemy, I think I'd actually prefer it without okra! The only way I like okra is pickled or fried.

    • Chobani actually just shipped me their new flavors – this morning I am eating apples and cinnamon – it has little bits of apple on the bottom – while it has more carbs than the plain one, its only 1 point more and delicious! 😀

      • It is always hard to decdie, but this is the gumbo that I usually choose for ME, too! My girls always want hen and sausage, Daniel is the master of smoked duck and andouille and Robert loves seafood gumbo . Although, the pot is usually empty, regardless of what kind of gumbo I make! Enjoy!

      • The recipes look great! It’s good to be back over here! I just got yet anhoter new crock pot that I am loving. Can’t wait to try out all these new things.Have a blessed day.

  22. I have begged my friends and family to contact What Not to Wear about me. I’m a fashion disaster for real. They obviously never did. I should have done it myself. I’m not even sure if the show is still on.

    Biz your breakfast parfait is making my mouth water. I love the tang of plain Greek yogurt. It’s funny that Tony says that. I actually muttered that to myself this morning about my own breakfast.

  23. Yay! I found it! LOL

    Can’t wait to try the gumbo! We love gumbo around here but I hate the recipes that include okra- I don’t do slime in food. Yuck. 🙂

    I’ve been reading but don’t always comment because I read a lot from my phone. And my big fingers on that little touchscreen keypad = disasterous results!

  24. OhMyWord….I just made this tonight! FANTASTIC!! Thanks Biz!

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