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Cajun Sausage, Peppers, and Onions Over Brown Rice

John Kernick
Yield

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

Prep: 30 minutes; Cook: 15 minutes.

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

Nutrition 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

How to Make It

  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.