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John Kernick Photo by: John Kernick

Cajun Sausage, Peppers, and Onions Over Brown Rice

Prep: 30 minutes; Cook: 15 minutes.

Health SEPTEMBER 2009

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

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.

Nutritional Information

Amount per serving
  • Calories: 369
  • Fat: 8g
  • Saturated fat: 2g
  • Monounsaturated fat: 2g
  • Polyunsaturated fat: 1g
  • Protein: 27g
  • Carbohydrate: 47g
  • Fiber: 6g
  • Cholesterol: 130mg
  • Iron: 3mg
  • Sodium: 685mg
  • Calcium: 67mg
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Cajun Sausage, Peppers, and Onions Over Brown Rice recipe

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