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Becky Luigart-Stayner Photo by: Becky Luigart-Stayner

Jambalaya

This Creole dish is a breeze to prepare and works well for busy nights after holiday shopping. It's great when you need a meal that can stand for a while once it's ready, and it reheats well. Serve with hot sauce.

Cooking Light DECEMBER 2004

  • Yield: 6 servings (serving size: 1 1/3 cups)

Ingredients

  • 2 teaspoons vegetable oil
  • 1/4 pound skinless, boneless chicken breast, cut into bite-sized pieces
  • 1/4 pound skinless, boneless chicken thighs, cut into bite-sized pieces
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup chopped smoked turkey sausage (about 4 ounces)
  • 1 cup chopped onion
  • 1/2 cup chopped green bell pepper
  • 1/2 cup chopped celery
  • 1 garlic clove, minced
  • 1 1/2 cups uncooked long-grain white rice
  • 2 3/4 cups fat-free, less-sodium chicken broth
  • 2 teaspoons paprika
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground red pepper
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1/4 pound large shrimp, peeled, deveined, and chopped
  • 1/4 cup thinly sliced green onions

Preparation

Heat oil in a large skillet over medium-high heat. Sprinkle chicken with salt and black pepper. Add chicken to pan, and cook 5 minutes or until lightly browned, stirring occasionally. Remove chicken from pan; cover and keep warm. Add sausage to pan; cook 5 minutes or until lightly browned, stirring occasionally. Add 1 cup onion, bell pepper, celery, and garlic; cover, reduce heat to low, and cook 12 minutes or until vegetables are tender, stirring occasionally.

Stir in rice; cook 2 minutes, stirring constantly. Add broth, paprika, thyme, and red pepper; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Add chicken and tomatoes; cook, uncovered, 10 minutes or until liquid is absorbed. Stir in shrimp; cover and cook 5 minutes or until shrimp are done. Remove from heat, and let stand 5 minutes. Fluff with a fork. Sprinkle with green onions.

Nutritional Information

Amount per serving
  • Calories: 322
  • Calories from fat: 14%
  • Fat: 5.1g
  • Saturated fat: 1.1g
  • Monounsaturated fat: 1.5g
  • Polyunsaturated fat: 1.9g
  • Protein: 20.4g
  • Carbohydrate: 46.8g
  • Fiber: 3.2g
  • Cholesterol: 68mg
  • Iron: 3.3mg
  • Sodium: 640mg
  • Calcium: 72mg
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