Jambalaya with Shrimp and Andouille Sausage

Using both andouille sausage and juicy pink shrimp, jambalaya is like a spicy surf-and-turf. To save time, buy frozen peeled shrimp and thaw in the refrigerator or under cold, running water.

Yield: 4 servings (serving size: 1 1/2 cups)

Ingredients

• 1  tablespoon  olive oil
• 1  cup  chopped onion
• 1  cup  chopped red bell pepper
• 1  tablespoon  minced garlic
• 6  ounces  andouille sausage, sliced
• 1  cup  uncooked long-grain white rice
• 1  teaspoon  paprika
• 1  teaspoon  freshly ground black pepper
• 1  teaspoon  dried oregano
• 1/2  teaspoon  onion powder
• 1/2  teaspoon  dried thyme
• 1/4  teaspoon  garlic salt
• 1  bay leaf
• 2  cups  fat-free, less-sodium chicken broth
• 3/4  cup  water
• 1  tablespoon  tomato paste
• 1/2  teaspoon  hot pepper sauce
• 1  (14.5-ounce) can no salt-added diced tomatoes, undrained
• 1/2  pound  peeled and deveined medium shrimp
• 2  tablespoons  chopped fresh parsley

Preparation

Heat olive oil in a large Dutch oven over medium-high heat. Add chopped onion, chopped bell pepper, minced garlic, and sausage; sauté 5 minutes or until vegetables are tender.

Add rice and the next 7 ingredients (through bay leaf); cook 2 minutes. Add broth, water, tomato paste, hot pepper sauce, and diced tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Add shrimp; cook 5 minutes. Let stand 5 minutes. Discard bay leaf. Stir in parsley.

Nutritional Information

Calories:

426 (27% from fat)

Fat:

12.7g (sat 3.9g,mono 2.8g,poly 1g)

Protein:

25g

Carbohydrate:

52.7g

Fiber:

4.9g

Cholesterol:

117mg

Iron:

5.1mg

Sodium:

763mg

Calcium:

99mg