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Express Shrimp & Sausage Jambalaya

:  February/March 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Your rating: None Average: 3.3 (29 votes)

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!


READER'S COMMENT:
"I will be honest-- I haven't made this recipe... but I am unlikely to do so. Other than those contained in the andouille sausage (provided that you *use* andouille and not the low-fat kielbasa listed as an alternative), there is no spice...
Express Shrimp & Sausage Jambalaya Recipe

Makes: 4 servings, 1 1/2 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low saturated fat | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

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

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Preparation

  1. 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.
  2. 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).

Carbohydrate Servings: 3

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


More From EatingWell

Recipe Categories

Style/Theme
Everyday favorites
Quick (total 30 min. or less)
Type of Dish
Main dish, combination meal
Main dish, fish/seafood
Ease of Preparation
Easy
Ethnic/Regional
Cajun-Creole
Total Time
30 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low saturated fat
Heart healthy
Healthy weight
Gluten free
Servings
4
Main Ingredient
Pork
Shellfish
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Holiday
Mardi Gras
Publication
The EatingWell Healthy in a Hurry Cookbook (2006)
February/March 2005
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