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Cajun jambalaya

GEHA | February 17, 2020

Spice up your Mardi Gras celebration with this low-sodium Louisiana classic.


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


  1. Make brown rice according to package directions or use packaged cooked rice and skip this step.
  2. 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.
  3. 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.
  4. 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:

7.4 gtotal fat
1.2 gsaturated fat
51.6 gcarbohydrate
5.6 gdietary fiber
38.3 gprotein
428 mgsodium


Reprinted on February 17, 2020 courtesy of the American Heart Association. For more, visit