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Express Shrimp and Sausage Jambalaya
Recipe is from The EatingWell Healthy in a Hurry Cookbook (Countryman, 2006) by Jim Romanoff and the editors of EatingWell Magazine
Ingredients
1 teaspoon canola oil
8 ounces andouille sausage or low-fat kielbasa, cut into 1/4-inch-thick slices
1 bag (16 ounces) frozen bell pepper and onion mix
1 can (14 ounces) reduced-sodium chicken broth
2 cups instant brown rice
8 ounces raw shrimp (26 to 30 per pound), peeled and deveined
Directions
Heat oil in a Dutch oven over medium-high heat. Add sausage and pepper-onion mix; cook, stirring occasionally, until the vegetables soften, three to five minutes.
Add broth to the pot and bring to a boil. Add rice, stir once, cover and cook for five minutes. Add shrimp and stir to incorporate. Remove from the heat and let stand, covered, until the shrimp are opaque and cooked through, five to six minutes. Fluff with a fork and serve. Makes four servings, 1 1/2 cups each.
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.
Suggestions
Per Serving: 412 calories; 10 g fat (3 g sat, 1 g mono); 142 mg cholesterol; 44 g carbohydrate; 31 g protein; 3 g fiber; 685 mg sodium. Nutrition Bonus: Selenium (31% daily value), Vitamin C (25% dv).