Express Shrimp & Sausage Jambalaya
http://www.eatingwell.com/recipes/express_shrimp_sausage_jambalaya.html
From EatingWell: February/March 2005, The EatingWell Healthy in a Hurry Cookbook (2006)You don't have to sacrifice the traditional smoky punch of this Cajun favorite just because you're short on time. All you need is some purchased sausage and quick-cooking brown rice to create a rich, satisfying dinner on any weeknight. Have some sliced berries for dessert to cool off your palate!
4 servings, 1 1/2 cups each | Active Time: 15 minutes | Total Time: 25 minutes
Ingredients
- 1 teaspoon canola oil
- 8 ounces andouille sausage, (see Ingredient note) or low-fat kielbasa, cut into 1/4-inch-thick slices
- 1 16-ounce bag frozen bell pepper and onion mix
- 1 14-ounce can reduced-sodium chicken broth
- 2 cups instant brown rice
- 8 ounces raw shrimp, (26-30 per pound), peeled and deveined
Preparation
- Heat oil in a Dutch oven over medium-high heat. Add sausage and pepper-onion mix; cook, stirring occasionally, until the vegetables soften, 3 to 5 minutes.
- Add broth to the pot and bring to a boil. Add rice, stir once, cover and cook for 5 minutes. Add shrimp and stir to incorporate. Remove from the heat and let stand, covered, until the shrimp are opaque and cooked through, 5 to 6 minutes. Fluff with a fork and serve.
Nutrition
Per serving : 412 Calories; 10 g Fat; 3 g Sat; 1 g Mono; 142 mg Cholesterol; 44 g Carbohydrates; 31 g Protein; 3 g Fiber; 685 mg Sodium; 232 mg Potassium
3 Carbohydrate Serving
Exchanges: 2 starch, 1 vegetable, 3 1/2 lean meat
Tips & Notes
- Ingredient Note: Andouille sausage is a smoky, mildly spicy pork sausage commonly used in Cajun cooking. Look for it near other smoked sausages in large supermarkets or specialty food stores.