Monique's Healthy Jambalaya
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
1 lb. Louisiana hot links 1 lb. Shrimp 1/2 cup yellow onion, chopped 1 cup celery, chopped 1 cup green bell peppers, chopped 2 bay leaves 1 tbsp garlic, chopped 5 cups chicken broth 1 tsp. Salt (optional) 1/2 tsp. Cayenne pepper (ground) TO TASTE! 4 tablespoons butter (or low calorie, veg spread) 2 tablespoons all-purpose flour 2 cups peeled and diced tomatoes 1 teaspoon dried oregano 2 cups uncooked brown long grain rice (White rice tends to taste a little better, but brown is healthier. your choice)
Prep: Cut up all your veggies beforehand. Also Cut sausage into cubes or Ό in diagonal slices. If you are using long grain rice, a good rule of thumb is to wash (run it under) hot water and then drain prior to cooking.
In a Dutch oven, melt butter over low heat. Stir in flour until smooth (use whisk if necessary). In a small saucepan, Stir in onions, garlic, and bell peppers and celery. Cook, stirring until the vegetables are wilted, about 5 minutes. Add to Flour & butter mixture (Minus any excess oil). Season with salt and cayenne. Stir in tomatoes, and cook for 7 minutes. Add the sausage (and/or Chicken) and cook stirring, for 2 minutes , Mix in oregano, bay leaves, tomatoes, and cook, stirring, for 5 minutes. Add the rice and cook, stirring, for 2 minutes, then add the broth and bring to a boil. Reduce the heat to medium-low, cover and cook until the rice is tender and most of the liquid is absorbed, 20 minutes. Stirring occasionally so that rice wont stick to bottom of pot and burn.
Add shrimp, and stir to evenly distribute. Cook for 8 minutes, or until rice is cooked and shrimp turns pink.
Serving Size: Makes 8 Servings
Number of Servings: 8
Recipe submitted by SparkPeople user LABELLASOUL.
In a Dutch oven, melt butter over low heat. Stir in flour until smooth (use whisk if necessary). In a small saucepan, Stir in onions, garlic, and bell peppers and celery. Cook, stirring until the vegetables are wilted, about 5 minutes. Add to Flour & butter mixture (Minus any excess oil). Season with salt and cayenne. Stir in tomatoes, and cook for 7 minutes. Add the sausage (and/or Chicken) and cook stirring, for 2 minutes , Mix in oregano, bay leaves, tomatoes, and cook, stirring, for 5 minutes. Add the rice and cook, stirring, for 2 minutes, then add the broth and bring to a boil. Reduce the heat to medium-low, cover and cook until the rice is tender and most of the liquid is absorbed, 20 minutes. Stirring occasionally so that rice wont stick to bottom of pot and burn.
Add shrimp, and stir to evenly distribute. Cook for 8 minutes, or until rice is cooked and shrimp turns pink.
Serving Size: Makes 8 Servings
Number of Servings: 8
Recipe submitted by SparkPeople user LABELLASOUL.
Nutritional Info Amount Per Serving
- Calories: 305.7
- Total Fat: 15.9 g
- Cholesterol: 87.1 mg
- Sodium: 963.1 mg
- Total Carbs: 22.3 g
- Dietary Fiber: 2.9 g
- Protein: 17.2 g
Member Reviews