This dish, based on a staple of Louisiana cuisine, features chicken and shrimp rather than smoked sausage to cut back on sodium and saturated fat.
Calories438 Per Serving
Protein38g Per Serving
Fiber6g Per Serving
|Total Fat||7.5 g|
|Saturated Fat||1.0 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||1.5 g|
|Monounsaturated Fat||3.0 g|
|Total Carbohydrate||52 g|
|Dietary Fiber||6 g|
|Added Sugars||0 g|
2 1/2 starch, 2 vegetable, 4 lean meat
3 1/2 cups cooked brown rice (from 1 cup uncooked rice)OR
2 8.8-ounce pouches whole-grain rice
2 teaspoons canola oilOR
2 teaspoons corn oil
1 pound boneless, skinless chicken breast halves, all visible fat discarded, cut into 1-inch pieces
1 tablespoon sodium-free Cajun or Creole seasoning blend
1 14.5-ounce can no-salt-added diced tomatoes
14.4 ounces frozen onion and bell pepper stir-fry mix, thawed
1/2 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 pound raw medium shrimp, peeled
1/3 cup sliced green onions
Prepare the rice using the package directions, omitting the salt. Cover to keep warm.
In a Dutch oven, heat the oil over medium-high heat, swirling to coat the bottom. Add the chicken and Cajun seasoning blend. Cook the chicken for 5 minutes, or until almost cooked through, stirring constantly.
Stir in the tomatoes, stir-fry mix, garlic powder, thyme, salt, and pepper. Bring to a boil. Reduce the heat. Simmer for 5 minutes.
Increase the heat to bring to a boil. Add the shrimp. Cook for 2 to 3 minutes, or until pink on the outside, stirring constantly. Stir in the cooked rice. Cook for 1 to 2 minutes, or until the rice is heated through.
Spoon the mixture into bowls. Sprinkle with the green onions.
Cooking Tip: For a shortcut, use rotisserie chicken. Shred 2 1/2 cups of the chicken breast (without the skin) in place of the cooked chicken. Stir into the mixture at the same time the rice is added. Cook until warmed through.
Keep it Healthy: If you can't find a Cajun or Creole seasoning blend without sodum, try making your own. Stir together 1/2 teaspoon each of: chili powder, ground cumin, onion powder, garlic powder, paprika, and pepper. If desired, add 1/8 teaspoon cayenne. This will make the exact amount you need for this recipe. Want extra? Simply double the recipe. Use half for the jambalaya and store the remaining seasoning blend in an airtight container for a future use. Be sure to label it and add the date.