Cajun Sausage, Peppers, and Onions Over Brown Rice

cajun-sausage-peppers Recipe
John Kernick
Prep: 30 minutes; Cook: 15 minutes.

Yield:

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

Nutritional Information

Calories 369
Fat 8 g
Satfat 2 g
Monofat 2 g
Polyfat 1 g
Protein 27 g
Carbohydrate 47 g
Fiber 6 g
Cholesterol 130 mg
Iron 3 mg
Sodium 685 mg
Calcium 67 mg

Ingredients

2 teaspoons peanut oil, divided
1 large onion, sliced
2 orange bell peppers, sliced
2 zucchini, cut into 1/4-inch-thick slices
1 tablespoon low-sodium Cajun seasoning
1 cup low-sodium chicken broth, divided
1/2 pound precooked andouille-style chicken sausage, cut into rounds
1/2 pound large shrimp, peeled and deveined
3 cups cooked brown rice
1/4 cup flat-leaf parsley leaves

Preparation

1. Heat wok or large skillet over medium-high heat. Add 1 teaspoon oil; cook onion 2 minutes. Add pepper; cook 2 minutes. Stir in zucchini; cook 2 minutes. Add Cajun seasoning and 1/2 cup broth; cook 2 minutes. Transfer to bowl; cover.

2. Add 1/2 teaspoon oil to wok; cook sausage 3 minutes. Transfer to bowl; cover.

3. Add remaining 1/2 teaspoon oil to wok; cook shrimp 3 minutes. Add remaining 1/2 cup broth, rice, vegetables, and sausage; cook until hot. Top with parsley; serve.

Note:

Lori Powell,

September 2009
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