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Jambalaya

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Jambalaya
  • Prep Time 10 min
  • Total Time 40 min
  • Servings 5
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Sausage, peppers, tomatoes and rice create a hallmark in flavorful Creole cooking.

Ingredients

8
ounces lean turkey Polish-kielbasa sausage, cut into 1/8-inch slices
2
cups frozen bell pepper and onion stir-fry, thawed
1 1/2
cups cubed fully cooked fat-free ham (about 8 oz)
2 1/2
teaspoons chopped fresh or 3/4 teaspoon dried thyme leaves
1
teaspoon sugar
1/4
teaspoon salt
2
cups Muir Glen™ organic diced tomatoes (from 28-oz can), undrained
1 3/4
cups Progresso™ reduced-sodium chicken broth (from 32-oz carton)
1
cup uncooked parboiled (converted) rice
Red pepper sauce, if desired

Directions

  • 1 Spray 4-quart Dutch oven with cooking spray; heat over medium-high heat. In Dutch oven, cook sausage about 2 minutes, stirring constantly, until brown. Remove sausage from Dutch oven; set aside.
  • 2 Stir in remaining ingredients except rice and pepper sauce. Heat to boiling. Stir in rice; return to boiling. Reduce heat; cover and simmer 20 minutes.
  • 3 Stir in sausage; heat until hot. Serve with pepper sauce.
Tips  

Stir in 1 package (4 ounces) frozen cooked salad shrimp, thawed, with the sausage in step 3 and heat through.

Shrimp used to be considered taboo for people watching their cholesterol levels. Not anymore! Studies show these low-fat shellfish do not raise cholesterol levels after all. (Assuming they're not fried or dripping in butter!)

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
290
(
Calories from Fat
50
)
Daily Value
Total Fat
6g
9%
(
Saturated Fat
1 1/2g
8%
,
Trans Fat
0g
)
Cholesterol
40mg
13%
Sodium
1440mg
60%
Potassium
510mg
14%
Total Carbohydrate
43g
14%
(
Dietary Fiber
3g
12%
,
Sugars
7g
)
Protein
17g
Daily Value*:
Vitamin A
8%
8%
Vitamin C
50%
50%
Calcium
6%
6%
Iron
25%
25%
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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