Express Shrimp & Sausage Jambalaya

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!

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: 15 minutes

Total Time: 25 minutes

Nutrition Profile

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

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).

Carbohydrate Servings: 3

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

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