Bring the Taste of New Orleans
New Orleans is a great place to enjoy the culture and fare. You can celebrate the city’s unique flavors at your dinner table with this recipe. This veggie-forward version of a classic Big Easy dish – Paleo Creole Ragu with Shrimp and Sausage- has a new twist: serving it over spaghetti squash rather than rice.
More Reasons to Love Paleo Creole Ragu
- Easy One-Pot meal to keep clean-up a breeze
- Freezer Meal for easy meal prep
- Gluten-Free
- Low Carb
- Veggie-forward
- Grain-Free, which means it is low in inflammation
- The sodium can also be controlled by choosing low-sodium seasoning and sausage.
- Great Leftovers
- Family Friendly
- Paleo
Notes on Ingredients and Variations
- Pescatarian or Lenten Meal – omit the sausage
- Make it a budget meal – reduce the shrimp and add a can of red beans
- Nitrate-free and low-sodium turkey sausage is a great choice
- Green Pepper – replace with any preferred color – red, orange, yellow
- Creole seasoning – look for low salt or no salt added seasoning mix
- Frozen or fresh shrimp can be used. Frozen raw (uncooked) shrimp is a great option. Look for wild-caught American shrimp. It will come from the coastal regions: NC, SC, GA, FL, and LA. If you cannot find an affordable price for wild-caught American shrimp, look for sustainable farm-raised.
- Spaghetti squash is such a flavorful and fun vegetable. I seek out recipes and grow them in my garden. Kids love to help scrape the strands but ensure they are cool enough to handle.
Equipment Needed
This simple recipe does not require much equipment, but it needs a Dutch oven or stockpot and a sharp and sturdy chef knife to cut the spaghetti squash.
What is Creole Cuisine?
Creole Cuisine originates in New Orleans and begins with the “Holy Trinity,” which consists of sautéed onions, celery, and green bell peppers. According to Explore Louisiana, Creole food always includes tomatoes, while Cajun food does not.
The article also states that Creole cuisine is considered “city food,” while Cajun dishes are “country food.” Creole cuisine is influenced by French, Spanish, African, and German culinary traditions. Additionally, Creole seasoning typically includes cayenne pepper, paprika, garlic powder, and thyme.
New Orleans boasts a vibrant, diverse food culture that reflects its unique history and a melting pot of influences. Ready to experience the flavors of history? Try this recipe and unleash a delightful blend of influences in your kitchen!
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Creole Ragu with Shrimp and Sausage – Paleo Style
Big taste but few ingredients in this Paleo Creole Ragu with Shrimp and Sausage recipe. The classic Creole sauce gets a new twist when served over spaghetti squash, making it a gluten-free, low-carb, one-pot meal that freezes well.
- Prep Time: 20
- Cook Time: 20
- Total Time: 40 minutes
- Yield: 5 1x
- Category: Seafood and Turkey
- Method: Stovetop and microwave
- Cuisine: Creole
- Diet: Gluten Free
Ingredients
Creole Sauce
- 14-oz pkg. nitrate-free, low-sodium, and gluten-free smoked turkey sausage, cut into 1/2-inch pieces*
- 2 Tablespoons avocado oil or olive oil
- 1 onion, chopped
- 2 celery stalks, chopped
- 1 green bell pepper, chopped
- 4 cloves garlic, minced
- 1–1/2 Tablespoons No Salt Creole Seasoning
- 1 Tablespoon chopped fresh thyme or 1 tsp dried
- 1–1/2 lb. peeled and deveined medium-large shrimp, fresh or frozen**
- 14 oz can fire-roasted diced tomatoes, no salt
Spaghetti Squash
- 2 spaghetti squash
- 1 Tablespoon extra-virgin olive oil
- 1 Tablespoon balsamic vinegar
- 2 Tablespoons chopped fresh thyme or 1 tsp dried
- 1/2 teaspoon garlic powder
- 1/2 teaspoon pepper
Instructions
- Microwave Spaghetti Squash: Prick the spaghetti squash with a sharp knife in 10-12 places around the perimeter. Microwave on high for 9 minutes to soften the squash. This makes it easier to cut. Slice both squashes in half lengthwise, and be careful of the steam. Remove and discard the seeds. Place the squash cut side down in a microwave-safe dish with 2 tablespoons of water. Cook on high for an additional 9 minutes or until tender. Let it stand for 10 minutes to cool.
- Cook Ragu: Start the ragu while the squash is cooking and cooling. Cook sausage in hot oil over medium heat for 5 minutes or until browned.
- Add onion, celery, bell pepper, garlic, seasoning, and thyme; cook for 8 minutes, stirring often.
- Mix tomatoes and shrimp. Cook for 5 minutes or until the shrimp turns pink.
- Prepare Cooled Squash: Using a fork, remove the strands from the squash and place them in a serving bowl. Toss with olive oil, vinegar, thyme, garlic salt, and pepper.
- Serve: Place spaghetti squash on dinner plates and top with Creole Ragu.
Notes
* omit for pescatarian diet or for Lenten meal; read the label for gluten-free if following a Celiac diet
** Follow the package directions to thaw frozen shrimp.
Budget Variation: Reduce shrimp to 1/2 pound and add one can of red beans, drained and rinsed.
4 responses to “Creole Ragu with Shrimp and Sausage – Paleo Style”
This was really good!
Thank you for giving this recipe a try and letting me know you enjoyed it!
Was skeptical about this at first but was pleasantly surprised 😊
Thanks for trying the recipe and glad you liked it.