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Peppered Chicken-and-Shrimp Jambalaya
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Yield: 6 servings (serving size: 1 cup risotto and 2 tablespoons cheese)
Source: Cooking Light Magazine, January 1999
CL Comments: You can streamline the preparation of this dish when you have canned diced tomatoes and chicken broth on hand.
Amy's Comments: Fantastic!! Super easy to make. Just the right amount of heat (spicy but not inferno - if you dont like it too spicy, cut
the cayenne and hot sauce down). I couldnt believe how huge the portions are! Very filling! A definite keeper!!
INGREDIENTS:
1 tablespoon olive oil
1/2 pound skinned, boned chicken breasts, diced
6 ounces turkey kielbasa, halved lengthwise and sliced (about 1 1/2 cups)
1 1/2 cups finely chopped onion
1/2 cup diced red bell pepper
1/2 cup diced green bell pepper
1/2 cup diced yellow bell pepper
1 1/2 cups uncooked long-grain rice
1/2 teaspoon dried thyme
1/2 teaspoon black pepper
1/4 teaspoon ground red pepper
1 cup water
2 (16-ounce) cans fat-free, less-sodium chicken broth
2 (14.5-ounce) cans diced tomatoes, undrained
1/2 pound medium shrimp, peeled and deveined
1/2 teaspoon hot sauce
1/4 cup chopped fresh parsley
INSTRUCTIONS:
- Heat oil in a large Dutch oven over medium heat. Add chicken,
kielbasa, onion, and bell peppers; sauté 5 minutes or until
vegetables are tender, stirring frequently. Add rice; sauté 2
minutes, stirring constantly. Add thyme, black pepper, and red
pepper; sauté 1 minute. Add water, broth, and tomatoes; bring to a
boil over medium-high heat. Cover, reduce heat to medium-low, and
simmer 15 minutes. Add shrimp and hot sauce; cover and cook 5 minutes
or until shrimp are done. Remove from heat; stir in parsley.
NUTRITIONAL INFO:
H.U: 7 per serving
CALORIES 374(16% from fat); FAT 6.6g (sat 2g,mono 2.8g,poly 1.3g);
PROTEIN 26g; CHOLESTEROL 65mg; CALCIUM 95mg; SODIUM 919mg; FIBER 3g;
IRON 7.9mg; CARBOHYDRATE 51.3g
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