Express Shrimp & Sausage Jambalaya

From EatingWell: February/March 2005, The EatingWell Healthy in a Hurry Cookbook (2006) — Subscribe Now!

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!

Express Shrimp & Sausage Jambalaya Recipe

4 servings, 1 1/2 cups each

Active Time: 15 minutes

Total Time: 25 minutes

Nutrition Profile

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.

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.

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.

Nutrition Bonus: Selenium (31% daily value), Vitamin C (25% dv).

3 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 3 1/2 lean meat