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I made this Creole dish over the weekend to wean myself off the heavy holiday meals that seemed to be everywhere in recent weeks. One of the things I love about this recipe is that you don’t have to lose flavor to save calories. And it’s easy to make, hearty, and reheats well—just the meal you want for a chilly January evening.
Jambalaya
2 teaspoons vegetable oil
1/4 pound skinless, boneless chicken breast, cut into bite-sized pieces
1/4 pound skinless, boneless chicken thighs, cut into bite-sized pieces
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup chopped smoked turkey sausage (about 4 ounces)
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped celery
1 garlic clove, minced
1 1/2 cups uncooked long-grain white rice
2 3/4 cups fat-free, less-sodium chicken broth
2 teaspoons paprika
1/2 teaspoon dried thyme
1/4 teaspoon ground red pepper
1 (14.5-ounce) can diced tomatoes, undrained
1/4 pound large shrimp, peeled, deveined, and chopped
1/4 cup thinly sliced green onions
Hot sauce to taste
Heat oil in a large skillet over medium-high heat. Sprinkle chicken with salt and black pepper. Add chicken to pan, and cook 5 minutes or until lightly browned, stirring occasionally. Remove chicken from pan; cover and keep warm. Add sausage to pan; cook 5 minutes or until lightly browned, stirring occasionally. Add 1 cup onion, bell pepper, celery, and garlic; cover, reduce heat to low, and cook 12 minutes or until vegetables are tender, stirring occasionally.
Stir in rice; cook 2 minutes, stirring constantly. Add broth, paprika, thyme, and red pepper; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Add chicken and tomatoes; cook, uncovered, 10 minutes or until liquid is absorbed. Stir in shrimp; cover and cook 5 minutes or until shrimp are done. Remove from heat, and let stand 5 minutes. Fluff with a fork. Sprinkle with green onions. Serve with hot sauce.
Serves 6 (serving size: 1 1/3 cups).
Nutritional Information: Calories: 322 (14 percent from fat), Fat: 5.1g (sat 1.1g,mono 1.5g, poly 1.9g), Protein: 20.4g, Carbohydrate: 46.8g, Fiber: 3.2g, Cholesterol: 68mg, Iron: 3.3mg, Sodium: 640mg
Calcium: 72mg.
Recipe from Cooking Light
Photo by me
