Express Shrimp & Sausage Jambalaya
Contributed by: Jim Romanoff of EatingWell Healthy in a Hurry Cookbook
150 Delicious Recipes for Simple, Everyday Suppers in 45 Minutes or Less - By Jim Romanoff and the Editors of EatingWell Magazine
Putting a healthy, home-cooked meal on the table every day in these busy times is the elusive goal for millions of today's food-conscious consumers. Healthy in a Hurry is the new solution to the perennial weeknight question, "What's for dinner?" EatingWell sets the standard for creating quicker, simpler, healthful recipes that don't require hours of shopping and preparation time, and that never cut corners when it comes to great taste and sensory appeal.
Other books often create quick-and-easy recipes with shortcut ingredients that are usually highly processed and filled with excess calories, added sugars and sodium. Healthy in a Hurry recipes use fresh ingredients that are readily available in supermarkets, making one-stop shopping a snap. Each recipe is thoroughly tested and approved by the nationally recognized EatingWell Test Kitchen and includes a complete nutritional analysis.
In addition, Healthy in a Hurry provides time-saving tips for planning meals and shopping smart, including a special pantry section listing the most essential ingredients to always have on hand to cook quick, healthy and delicious suppers. Basic cooking techniques are provided for even the greenest cooks, with suggestions for the proper tools to use, the lowdown on food safety, and quick explanations of efficient cooking techniques. (such as stir-frying, steaming, broiling and grilling). Menu suggestions allow you to quickly choose suppers made with in-season ingredients, and at-a-glance indexes point you to suppers that are extra-fast, will help you maintain a healthy weight, and are family-friendly enough to appeal to even the most finicky eaters.
Jim Romanoff is the food editor and a longtime recipe developer for EatingWell Magazine in Charlotte, Vermont. He has worked for such diverse publications as Woman's Day, Fresh Ideas, Rolling Stone, Us Magazine and Details. He has been a restaurant cook and caterer and is an avid home cook.
You don't have to sacrifice the traditional smoky punch of this Cajun favorite just because you're short on time. All you need is some purchased sausage and quick-cooking brown rice to create a rich, satisfying dinner on any weeknight. Have some sliced berries for dessert to cool off your palate!
- 1 teaspoon canola oil
- 8 ounces andouille sausage (see Note) or low-fat kielbasa, cut into 1/4-inch-thick slices
- 1 16-ounce bag frozen bell pepper and onion mix
- 1 14-ounce can reduced-sodium chicken broth
- 2 cups instant brown rice
- 8 ounces raw shrimp (26-30 per pound), peeled and deveined
Heat oil in a Dutch oven over medium-high heat. Add sausage and pepper-onion mix; cook, stirring occasionally, until the vegetables soften, 3 to 5 minutes.
Add broth to the pot and bring to a boil. Add rice, stir once, cover and cook for 5 minutes. Add shrimp and stir to incorporate. Remove from the heat and let stand, covered, until the shrimp are opaque and cooked through, 5 to 6 minutes. Fluff with a fork and serve.
Active Minutes: 15 - Total: 25 minutes
Andouille sausage is a smoky, mildly spicy pork sausage commonly used in Cajun cooking. Look for it near other smoked sausages in large supermarkets or specialty food stores.
Serving Size: Makes 4 1 1/2 Cups Servings
Nutritional Information: Per Serving: 412 calories; 10 g fat (3 g sat, 1 g mono); 142 mg cholesterol; 44 g carbohydrate; 31 g protein; 3 g fiber; 685 mg sodium. Nutrition Bonus: Selenium (31% daily value), Vitamin C (25% dv).