Cajun jambalaya
GEHA | February 17, 2020
Spice up your Mardi Gras celebration with this low-sodium Louisiana classic.
Ingredients:
3½ cups cooked brown rice (1 cup raw rice)
2 tsp. canola oil
1 lb. boneless, skinless chicken breasts, cut into 1-inch cubes
3 tsp. sodium-free Cajun spice blend
1 14.4 oz. package frozen stir-fry onions and peppers, thawed
1 can no-salt-added diced tomatoes
½ tsp. dried thyme
½ tsp. garlic powder
¼ tsp. salt
¼ tsp. ground black pepper
½ lb. medium or large shrimp, shelled and deveined
¼ cup scallions
Directions
- Make brown rice according to package directions or use packaged cooked rice and skip this step.
- Add canola oil into a Dutch oven and warm over medium-high heat. Add chicken pieces and Cajun spice. Stir constantly until chicken is mostly cooked, almost 5 minutes.
- Add thawed onions and peppers, along with diced tomatoes, thyme, garlic powder, salt and pepper. Stir and let mixture come to a boil. Reduce heat so mixture simmers. Simmer for about 5 minutes.
- Increase heat to bring mixture to a boil. Add shrimp and stirring constantly, cook until shrimp turn pink and are fully cooked, about 2-4 minutes. Stir in the cooked rice and cook until rice is heated, just 1-2 minutes. Remove from heat. Garnish with scallions and serve.
Makes 4 servings.
Nutritional values per serving:
| 438 | calories |
| 7.4 g | total fat |
| 1.2 g | saturated fat |
| 51.6 g | carbohydrate |
| 5.6 g | dietary fiber |
| 38.3 g | protein |
| 428 mg | sodium |
Reprinted on February 17, 2020 courtesy of the American Heart Association. For more, visit recipes.heart.org.