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Cajun Jambalaya

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Cajun Jambalaya

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.

Ingredients

Servings  4   Serving Size   2 cups

  • 3 1/2 cups cooked brown rice (from 1 cup uncooked rice) OR
  • 2 8.8-ounce pouches whole-grain rice
  • 2 teaspoons canola oil OR
  • 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

Directions

Tip: Click on step to mark as complete.

  1. Prepare the rice using the package directions, omitting the salt. Cover to keep warm.
  2. 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.
  3. Stir in the tomatoes, stir-fry mix, garlic powder, thyme, salt, and pepper. Bring to a boil. Reduce the heat. Simmer for 5 minutes.
  4. 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.
  5. 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.

Nutrition Facts

Cajun Jambalaya
CaloriesCalories
438 Per Serving
ProteinProtein
38g Per Serving
FiberFiber
6g Per Serving

Nutrition Facts

Calories 438
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
Cholesterol 144 mg
Sodium 428 mg
Total Carbohydrate 52 g
Dietary Fiber 6 g
Sugars 9 g
Added Sugars 0 g
Protein 38 g

Dietary Exchanges
2 1/2 starch, 2 vegetable, 4 lean meat

 
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.

Nutrition Facts

Cajun Jambalaya
CaloriesCalories
438 Per Serving
ProteinProtein
38g Per Serving
FiberFiber
6g Per Serving
×
Calories 438
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
Cholesterol 144 mg
Sodium 428 mg
Total Carbohydrate 52 g
Dietary Fiber 6 g
Sugars 9 g
Added Sugars 0 g
Protein 38 g

Dietary Exchanges
2 1/2 starch, 2 vegetable, 4 lean meat

Ingredients

Servings  4   Serving Size   2 cups

  • 3 1/2 cups cooked brown rice (from 1 cup uncooked rice) OR
  • 2 8.8-ounce pouches whole-grain rice
  • 2 teaspoons canola oil OR
  • 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

Directions

Tip: Click on step to mark as complete.

  1. Prepare the rice using the package directions, omitting the salt. Cover to keep warm.
  2. 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.
  3. Stir in the tomatoes, stir-fry mix, garlic powder, thyme, salt, and pepper. Bring to a boil. Reduce the heat. Simmer for 5 minutes.
  4. 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.
  5. 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.
 

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